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
* If you did this 2 weeks ago, try to increase the seconds 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, Snatch:

6 sets: 1.1 Paused Squat
Snatches 75%+
* 1 sec Pause under Knee
.= 15 sec rest



B, 3 sets:
4 min Amrep:
40/30 cal Erg
15 Deadlifts 100/70 kg
Max Double Unders
Rest 1 min in between rounds

 

Post WOD:

60 min Zone 1-2 on Optional Erg/Run