Pre WOD:

Level 3:
5 rounds
10 Dumbbell Push Press
10 Strict Handstand Push Up
500 meter Bike Erg

Level 2
5 rounds
8-12 Strict Handstand Push Up
750 meter Bike Erg

Level 1
3 sett
10 Pike Push Up
*750 meter Bike Erg every break

WOD:

Loredo: Fitness Level BW Test
6 rounds for time of:
24 Air Squats
24 Push-ups
24 Walking Lunges
Run, 400 m

Post WOD:

3 rounds for quality of:
8/8 Copenhagen Hip Adductions
20/20 Banded Clamshells