Pre WOD:

A, Gymnastics:

Level 3:
5 rounds for time of:
6 Chest-to-bar Pull-ups
9 Pull-ups
6 Strict Handstand Push-ups
9 Handstand Push-ups
Row, 300 m

Level 2:
5 rounds for time of:
3 Chest-to-bar Pull-ups
6 Pull-ups
3 Strict Handstand Push-ups
6 Handstand Push-ups
Row, 300 m

Level 1:
5 rounds for time of:
6 Pull-ups
12 Ring Rows
6 Strict Handstand Push-ups to weightplate
9 Push-ups
Row, 300 m

WOD:

PartnerWorkout: Intervals
8 sets:
AMRAP in 3 mins of:
Buy in: Row, 400/350 m
Then max rounds:
3 Deadlifts, 70/47 kg
3 Hang Power Cleans, 70/47 kg
3 Lateral Burpee Over Bars

Post WOD:

3 rounds for quality of:
12/12 KB Leg Extension
25/25 Banded Hamstring Curl