Warm Up2 rounds:

200m run 10 pause jump squats https://www.instagram.com/p/BkIXOgdjjN5/?taken-by=functional.bodybuilding 10 ( 5 each side) KB deadbug 10 glute bridge 30 second ring plank hold


Shoulder flow with bands: https://www.instagram.com/p/BiM-3q9BvNr/?taken-by=marcusfilly wrist flow: https://www.instagram.com/p/BkEQccqBpoI/?taken-by=chuckbennington

Skill: handstand progressions 6:00-8:00 1. donkey kicks x 10 reps- next to the wall, both hands on the ground, kick up your legs at the same time and extend them to the wall

2. handstand hold on wall or free standing- 30 seconds - 60 seconds 3. kick to wall and slowly lower yourself to the head stand position (handstand negative) and then come off the wall. No full handstand push up here. Just the negative. x 5 reps 4. handstand march on a box- in a pike position, hands on the floor marching and moving the body- 20 reps

then.... Every 45 seconds for 4:30 (6 sets) complete 4 unbroken HSPU- athlete can do strict, kip, or pike from a box or the floor

WOD For Time 200m run Thrusters x 5 95/65 400m run Thrusters x 10 800m run Thrusters x 15 400m run Thrusters x 10 200m run Thrusters x 5