Pre WOD:

Gymnastics:
HS Hold+L Sit:
EMOM 8
min: 1, Handstand Hold
min 2, L Sit hold

Level 1:
15 sec Wall Facing Handstand Hold
10 sec Tucked L Sit

Level 2:
25 sec Wall Facing Handstand Hold
10 Sec L Sit

Level 3:
20 sec Freestanding Handstand Hold
20 sec L Sit Ring Stability

EMOM 6
min: 1, 15-20 sec Ring Support
min 2, 15-20 sec Deep Ring Support

Level 1: Adjust as needed with feet on floor or do Box Support holds

 

WOD:

A.) 4 sets: 2 Min on/2 min off
15 Double DB Floor Press 2*22.5/15 kg
10 M Double DB Walking Lunges
(Farmers) 2*22.5/15 kg
Max meter Handstand Walk/Max Wall Walk

B.) Fitness Level Test BW
5 rounds for time of:
35 Double Unders
Run, 200 m
Cap 10 min

 

Post WOD:

60 min Zone 1-2 on Optional Erg/Run