Warm-Up
200m jog
pass throughs
3 rounds
25 squats
20 sit ups
15 ring rows
Skill
Handstand progression work
5 rounds
30 sec. handstand
30 sec. rest
WOD
6 min. AMRAP
10 pull ups
10 squats
15 kb swings
rest 2 mins.
4 min. AMRAP
rest 1 min.
2 min. AMRAP
*score is total rounds and reps
Post
Shoulder mobility with ball