Pre WOD:

Level 3:
30-20-10 for time:
Meter Handstand Walk
Burpees

Level 2:
15-10-5 for time:
Meter Handstand Walk
Burpees

Level 1:
EMOM 12 min:
Min 1: 5 Attempts Handstand Walk to Wall
Min 2: rest
Min 3: 3 Wall Walks
Min 4: rest

WOD:

A, Back Squat 6-6-6-ME at 80% 1RM

B, For 3 cycles:
AMRAP in 4 mins of:
Row, 400/350 m
20 Box Step Overs, 24/20 in 22.5/15 kg
Max rep: Single Arm Dumbbell Thrusters, 22.5/15 kg

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Post WOD:

EMOM 9 min:
5 Wall Slides
10 Cuban Rotations, 1.5/1 kg
10 Face Pulls

Focus on high quality movment.