Pre WOD:
Level 2+3:
A, Test: Max Rep Strict Handstand Push Ups
B, E2MOM for 6 min:
30% of Max Rep Strict HSPU
Level 1:
A, Build up to 3 RM Strict HSPU (plates under head)
B, 3 set*10 Strict Press 65% of 1 RM
WOD:
2 Rounds:
5 min Amrap:
10 Double Dumbbell Deadlift 2*22.5/15 kg
10 meter Double Dumbbell Farmers Carry Lunges 2*22.5/15 kg
5 meter Handstand Walk
—
Rest 2 min between amraps
—
5 min Amrap:
12/9 Cal Row
10 Burpee Over Rower
—
Rest 2 min between amraps
Post WOD:
Zone 1-2 Optional Add On Workout:
40-60 min Zone 1-2 Run
Keep the pace at zone 1-2 intensity
Adjust run to optional Erg if thats more needed for you