Strength:
4 min Tabata:
Handstand holds
then…
4 min Tabata:
Plank holds or FLR

WOD:
2 mins ME Back Squats (155/105)
Rest 2 mins
AMRAP 7 mins
3 C2B Pullups
5 Burpees
7 Air Squats

L3: 135/85, Pull ups
L2: 95/65, Banded Pull ups
L1: 75/45, Jumping Pull ups