Pre WOD:

Chest to Bar
Level 3
3 Rounds for time
20 Chest to Bar
80 Double Unders
Level 2
5 Rounds for quality
12 Chest to Bar
12 Burpees
Level 1
4 sets for quality
6 Strict Pull Ups (banded), 2-3 RIR
6 Bench Press, 2-3 RIR

WOD:

A, Strength:
A1, Back Squat: 4 set*6 Rep 82%
A2, Strict Handstand Push Up: 4 set*5 Rep

B, 2 set*Amrap 6 min:
Buy in: 400 m Run
Then:
6 Burpees
6 Toes to Bar
– rest 2 min between amraps

Post WOD:

3-5 Rounds for quality:
10 Single Leg Extensions
15 GHD Back Extensions