Pre WOD:

A, Capacity EMOM
Level 3:
15 min EMOM:
1, 15 meter Kettlebell Walking Lunges 2*24/16 kg
2, 15 Toes to Bar
3, 10 Alternating Single Arm Dumbbell Clean & Jerk 32.5/22.5 kg
4, 15 meter Handstand Walk
5, Recovery Row

Level 2:
15 min EMOM:
1, 15 meter Kettlebell Walking Lunges 2*16/12 kg
2, 8 Toes to Bar
3, 10 Alternating Single Arm Dumbbell Clean & Jerk 22.5/15 kg
4, 5-10 meter Handstand Walk (max 3 attempts)
5, Recovery Row

Level 1:
15 min EMOM:
1, 7.5 meter Kettlebell Walking Lunges 2*12/8kg
2, 8 Toes to Mark
3, 10 Alternating Single Arm Dumbbell Clean & Jerk 15/10 kg
4, 3 Wall Walks
5, Recovery Row

WOD:

A, 4 set*3 rep+ Front Squats
86% of 1 RM

B, EMOM 16 min for max rep:
1: Max rep Wall Balls 9/6 kg
2: Max Cal Row

Score is total number of reps on Wall Balls and Cal Row

Post WOD:

Corework 2A
3-5 Sets:
10/10 GHD Side Raises
30 Sec GHD Hollow Hold
30 sec GHD Superman Hold