Pre WOD:

Strict Handstand Push Up:

Level 3: 50 Strict Handstand Push Up for time
Break= 90 sec rest

Level 2: 25 Strict Handstand Push Up for time
Break= 90 sec rest

Level 1: 5*5 Strict Press 75%+ (RIR 2)

WOD:

A, 5 sets*1 Power Snatch+1 Power Hang Snatch+1 High Hang Power Snatch
Weight: 60%+, Increase Weight for every set where you are happy with all 3 lifts

B, 2-2-2-3 min Intervals:
40 Double Unders
8 Snatches 40/30 kg
Max Cal Erg
– Rest 2 min in between intervals

Post WOD:

60 min Zone 1-2 on Optional Erg/Run

* This can be placed any day of the week as a separate session