Pre WOD:

Level 1:
EMOM 12:
1, 5 Attempt Handstand Walk to Wall
2, 10 Push Ups

Level 2:
EMOM 12:
1, 7.5 m Handstand Walk
2, 1-3 Ring Muscle Up/5 Ring Dips

Level 2:
EMOM 12:
1, 15 m Handstand Walk
2, X Ring Muscle Up

X= Lowest rep on any round

WOD:

A, Strength Capacity:
12 min Amrap for quality:
6 Front Squat 65%
6 Weighted Pull Up (RIR 4)
2 Wall Walk

B, 12 min Amrap:
200 m Run
15 Wall Balls 9/6 kg
10 Pull Up

Post WOD:

Zone 1-2 Training Option
Add 30-60 mn Zone 1-2 training on the Machine/Modality you feel like you need the most