Pre WOD:

“Gymnastic Volume Collector:
L3: EMOM 15 min:
1, X Strict Handstand Push Ups
2, X Ring Muscle Up
3, Rest X = Your lowest number of reps

L2: EMOM 15 min:
1, X Strict Handstand Push Ups to Abmat
2, X Bar Muscle Up
3, Rest X = Your lowest number of reps

L1: EMOM 15 min:
1, 10 Seated Strict Barbell Press RIR 2
2, 5 Jumping Ring Muscle Up
3, Rest X = Your lowest number of reps”

 

WOD:

15 min Amrap: 45/15
15/12 Cal Erg
2 Left Arm Dumbbell Devil Press 1*22.5/15 kg
4 Left Arm Dumbbell Push Press
2 Right Arm Dumbbell Devil Press 1*22.5/15 kg
4 Right Amr Dumbbell Push Press

15 min Amrap: 45/15
4 Pull Ups
4 Box Jump Overs
4 Toes to Bar
4 Box Jump Overs

Post WOD:

60 min Zone 1-2 on Optional Erg/Run