Pre WOD:

Gymnastic Volume:
Level 2-3 EMOM 16 min:
1, X meter Handstand Walk
2, X Sec Ring Support
3, X Rope Climbs
4, Rest X= Lowest Number on any Round

Level 1 EMOM 16 min:
1, X Wall Walks (Or attempt HS Walk)
2, X Sec Ring Support
3, X Rope Climbs
4, Rest X= Lowest Number on any Round

WOD:

30 min Amrap:
400 m Run
10 Clean & Jerk 50/35 kg
Rest 1 min between sets

Post WOD:

0 min Zone 1-2 on Optional Erg/Run