Warm up:
Jog 400m
TGU light weight 3 x 2 per side
Bottoms up KB press 10 per side
Bird dogs
quadruped crawl
Skill: Handstand work
a) Kick up to handstand with spotter 3 sets
b) Handstand pike bear crawl around box and back 3 sets
c) Wall walk up to max nose and toes handstand or hollow body wall plank max hold
WOD:
Row 500m
150 DU
50 Burpees
Rx2: parallette hopovers
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