Warm Up
400m run or row
2 rounds:
Skaters x 10 each side- take a second to balance on the one foot
Stagger stance good mornings x 5 each leg- empty bar or light load
Sumo inchworms x 5
Handstand hold x 20-30 seconds

Mobility: ankles
foot drills- barefoot on these- 2 lengths of the gym for each
1. walk on toes forward
2. walk on toes backward
3. walk on outside of foot
4. walk on inside of foot
then with shoes back on, walk on your heels

Three sets, not for time, of:
Handstand Walk x 50-100′
Double-Unders x 50 reps
Alternating Pistols x 12-14 reps

Scaled version:
Three sets, not for time, of:
Handstand Walk x 10-25′
Double-Unders x 40 reps
Progression for Pistols

If you don’t have handstand walks, then try one of the following progressions:
Handstand Marching x 12-16 reps
Single Leg Thigh Taps x 12-16 reps
Wall Climbs x 3 reps
OR feet on a yellow scooter and walking on hands x 50'

9:00 AMRAP
9 front squats 135/95 95/65 75/55
7 bar facing burpees
5 shoulder to overhead 135/95 95/65 75/55