Warm Up
Banded shoulders
1 min jumping jacks
1 min sit ups
1 min squats
1 min push ups
1 min jumping jacks
Skill
Headstand and handstand work
Max effort hold
WOD
10 rounds
5 pull ups
5 thrusters 95/65
Post
5x10 weighted hip extensions
couch stretch 1 min. each side