Pre WOD:

Skill/Straight Arm strength:

Level 1: 12 min EMOM:
Min 1: 20 sec Straight Arm Plank Hold
Min 2: 15-30 Second Tucked Hollow Rock
Min 3: 15 meter DB Oh Walk
Min 4: 15-30 sec Tucked L-Sit

Level 2: 12 min EMOM:
Min 1: 20 sec Handstand Hold to Wall
Min 2: 15-30 Second Hollow Rock
Min 3: 5meter Handstand Walks
Min 4: 15-30 sec L-Sit

Level 3: 12 min EMOM:
Min 1: 20 sec Free Standing Handstand
Min 2: 15-30 Second Hollow Rock
Min 3: 15 meter Handstand Walks
Min 4: 15-30 sec L-Sit

WOD:

2 Rounds of:
5 Min AMRAP
12/9 Cal Erg
10 Toes to Bar

Rest 2 min

5 min AMRAP
10 Alt Hang DB Snatch 1*22.5/15 kg
2 Wall Walks

Rest 2 min
Weights in Pounds: 50/35 lbs

Post WOD:

60 min Zone 1-2 on Optional Erg/Run