Pre WOD:

Level 1:
EMOM 12:
1, 5 Attempt Handstand Walk to Wall
2, 5 Ring 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, Leg Strength:
E2MOM for 12 min:
8 FR Bulgarian Split Squats (RIR 2)
8 Jumping Bulgarian Split Squats (No
Weight)

Alternate Leg Each interval (3 sets each)
B, E2.5 min for 15 min: (3 sets each)
Amrap 2 min:
3 Handstand Push Up
6 Toes to Bar
Amrep 2 min:
Max Cal Optional Erg

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