WARM-UP:

:30 drills
Jacks
Lunge to Instep Right
Lunge to Instep Left
Seal Jumps
Gate swings
Handstand Hold
Push ups
Cobra to down dog
Inch Worms
Knee above the hip on bar

SKILL:

10:00 to Practice Handstands
1. Donkey Kicks
– On the ground or box
– 3 x 10

2. Hold Handstand:
– 3 x up to :60

3. Handstand walking:
– with partner support or freestanding
– 3 x 20 – 40ft

WOD:

25:00 Running Clock:

5 Minute Window:
40/30 Cal Row
1 Round of Cindy
Then:
AMRAP KBS (20/12kg)

-rest 5 mins-

5 Minute Window:
30/20 Cal Row
2 Rounds of Cindy
Then:
AMRAP KBS (24/16kg)

-5 min rest-

5 Minute Window:
20/10 Cal Row
3 Rounds of Cindy
Then:
AMRAP (32/24kg)