Warm Up:3:00 run/bike/row then.. One set of: Prone PVC Pipe Pass Thrus x 10 reps Band Distracted Hip Flexor Stretch x 60 seconds per side 4 position wrist stretches x :30 each position

Skill: handstands Every minute, on the minute, for 6 minutes (3 sets) of: Interval 1 – Piked Box Handstand Push-Ups x 6 reps https://www.youtube.com/watch?v=WAznncvmRUU&feature=youtu.be Interval 2 – Wall Climb x 3 reps

Followed by. . .

Three sets of: 200m run Incline Push-Ups x 15 reps Deep Squat Progression x 5 reps Elbow Plank x 60 seconds

WOD: For Time 200m Run 10 HSPU 400m Run 20 Wall balls 800m Run 150 Single unders 800m Run 20 Wall balls 400m Run 10 HSPU 200m Run