Pre WOD:

Level 3:
6 rounds for time of:
Handstand Walk, 10 m
10 Ring Dips
10/8 Ski Erg Calories

Level 2:
6 rounds for time of:
Handstand Walk, 5m
5 Ring Dips
10/8 Ski Erg Calories

Level 1:
EMOM 12 min:
1, 5 Attempts Handstand Walk to Wall
2, 5-10 Push Ups
3, Rest

WOD:

«The running Ninja»
Amrap 30 min:
Run, 200 m
12 Chest-to-bar Pull-ups
12 Burpee-to-Target, 6 ins
Run, 200 m
12 Toes-to-bars
12 Box Jump Overs, 24/20 in
Run, 200 m
12 Handstand Push-ups
12 Burpee Box Jump Overs, 24/20 in

Post WOD:

3-5 rounds for quality of:
Supinated Passive Hang, 1 min
20 Seated Dumbbell External Rotations
16 Rear Delts Dumbbell Side Raises