Pre WOD:

Pressing:
EMOM 10 min:
1 Strict Press

90% of 1 RM, Lift with as much speed as possible

Pulling:
3 sets*3 Supinated Ring Pull Ups
3 sets*12 Wide Ring Row

WOD:

A, Jump Rope Clinic:
2 Rounds for time:
25 Double Unders
50 Crossovers
100 Single Unders

Cap 6 min

B, “Harriet Potter”
2 Rounds for time:
150 Double Unders
20 Thrusters 40/25 kg (90/55 lbs)
20 Toes to Bar
40 Bar Facing Burpees

Cap 20 min

Post WOD:

3 sets*12 Bent Over Barbell Row (RIR 2)

3 set*Front Lever Progression:
Level 3: Tucked Front Lever
Level 1-2: Banded Lat Pulldown