Pre WOD:

A, Capacity EMOM
Level 3:
15 min EMOM:
1, 7.5/7.5 meter Single Arm Overhead Walking Lunges 1*32.5/22.5 kg
2, 15 meter Handstand Walk
3, 6 Single Arm Dumbbell Snatches 32.5/22.5 kg+6 Dumbbell Snatches 22.5/15 kg
4, 45 meter Kettlebell Farmers Carry 2*24/16 kg
5, Recovery Row

Level 2:
15 min EMOM:
1, 7.5/7.5 meter Single Arm Overhead Walking Lunges 1*22.5/15 kg
2, 7.5 meter Handstand Walk
3, 12 Dumbbell Snatches 22.5/15 kg
4, 30 meter Kettlebell Farmers Carry 2*24/16 kg
5, Recovery Row

Level 1:
15 min EMOM:
1, 7.5/7.5 meter Single Arm Overhead Walking Lunges 15/10 kg
2, 3 Handstand Walk to Wall
3, 12 Dumbbell Snatches 22.5/15 kg
4, 30 meter Kettlebell Farmers Carry 2*16/12 kg
5, Recovery Row

WOD:

A, Strength:
3 sets*5 rep+ Back Squat 81%

B, 15 min Amrap:
12 Thrusters 40/30 kg
12 CTB Pull Ups
12 Power Snatches 40/30 kg
12 Handstand Push Ups
12 Overhead Squats 40/30 kg
12 Bar Facing Burpees

Post WOD:

Corework 1A
3-5 Sets:
10/10 Single Leg Strict Toes to Bar
20 GHD Sit Ups
30/30 Side Plank