Pre WOD:

Level 3
5 Rounds for time
12 Chest to Bar
10 Bar Facing Burpees

Level 2
5 Rounds for quality
12 reps for time
15/12 Cal Bike Erg

Level 1
4 sets for quality
6 Strict Pull Ups (banded), 2-3 RIR
6 Bench Press, 2-3 RIR

WOD:

PartnerWOD:
Amrap 12 min:
50/35 Row Calories
30 Box Jumps, 30/24 in

Rest 3 min

Amrap 12 min:
5 Dumbbell Burpee Deadlifts, 22.5/15 kg
5 Dumbbell Hang Power Cleans, 22.5/15 kg
5 Single Arm Dumbbell Push jerks, 22.5/15 kg

Post WOD:

3-5 Rounds for quality:
10 Strict Toes-to-bars/Knee Raises
20 Kettlebell Lateral Side Bends
30-60 sec Face Up Chinese Plank,