Wod 8/2

Warm up
3 rounds of
10 m bear walk
20 jumping jacks
10 Hanging shoulder shrugs
10 banded pull apart
10 scapula push ups
20 sec hollow body hold
20 air squats
 
Skill
4 rounds of
1-10 Strict Toes to Bar
Scale to Hanging knee raises
 
Strenght
Back Squat 4 sets of 1 rep.
As heavy as you can
Take 10-15 min to work up to load
 
Metcon
AMRAP in 8 Min
7 Front squats
9 Deadlifts
12 Toes to Bar
 
Level 1: 70/50kg
Level 2: 55/40kg
Level 3: 40/30kg, Hanging knee raises
Level 4: Goblet squats, KB Deadlifts, 24 Abmat Situps.