Pre WOD:

A, 3 set*5 Seated Barbell Press 75%+ of 1 RM Press
– Sit on the Ground with your legs pointing forward

B,
Level 3: 60 Handstand Push Up for time
Level 2: 30 Handstand Push Up for time
Level 1: 3 set*5 Handstand Push Up (2 min pause)

WOD:

A, Every 4 min for 12 min:
8 Supinated Strict Pull Up RIR 2
12 (Elevated) Legs Ring Rows RIR 2
20 Sec Handstand Hold (Partner/Wall Assisted)

B, Every 5 min for 15 min:
3 min Amrep
20/15 cal Row
22.5 meter DB Walking Lunges 2*22.5/15 kg
Max meter Handstand Walk (7.5 m segment)

Post WOD:

30-60 min Zone 1-2 workout