WARM-UP:

400m Run
20 Walking lunges
10 Lunge to instep
20 Squats
2:00 on AD
5 Inch worms + 5 push-ups (each IW)
:30 Bar Hand
:30 Handstand hold

SKILL:

16 min EMOM
1 – 10 Toes 2 Ring
2 – 15 WBS (20/14)
3 – 15 V-Ups
4 – 20 OH Lunges (45/25)

WOD:

Team of 4:

2400 Run Relay
*Intervals of 200m

Immediately into 40 med ball circle burpees