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Warm Up 

Couch stretch-1 min each side .

Mobility ball work on shoulders

Arm circles, trunk twists, ankle mobility

2 rounds

30 squats

5 burpees

Skill 

Hand stand progression to max hold against wall or free standing

WOD

 20 min AMRAP

30 wall balls 20/14

5 wall walks

30 double unders

Post 

5 mins plank

Front, side, side, front, superman

Banded stretches