Pre WOD:
Level 1:
5 Rounds for time:
10 Dumbbell Bench Press 2*15/10 kg
10 Sec Tucked Sit
3 Attempt Handstand Walk to Wall
Level 2:
5 Rounds for time:
10 Dumbbell Bench Press 2*22.5/15 kg
10 Sec L Sit
7.5 m Handstand Walk
Level 3:
5 Rounds for time:
10 Dumbbell Bench Press 2*32.5/22.5 kg
15 Sec L Sit
15 m Handstand Walk
WOD:
A, Clean Jerk
7 set*1 Clean & Jerk
Weight: 80%+
B, 5 Rounds for time:
200 m Run
10 Hang Clean & Jerk 40/25 kg
10 Front Rack Reverse Lunges 40/25 kg
Cap 15 min
Post WOD:
60 min Zone 1-2 on Optional Erg/Run