Warm Up
400m jog
KB walk around room (arm at 90 degrees)
10 wall balls
KB lunges (arm at 90)
10 wall balls
400m jog
Skill
Handstand balance work
Max handstand hold
WOD
3 rounds
1 min. renegade rows 30/20 dumbbells
1 min. DUs
1 min. row (cals)
1 min. KB swings 53/35
1 min. rest
Post
50 hollow rocks
50 back extensions