3 Rounds for Time
Warm-up
Warm-up
2 RNFT
200 Meter Run/Row
:30 Hand Stand Holds
10 Ab Mat Sit Ups
10 Light Kettle Bell Swings
200 Meter Run/Row
:30 Hand Stand Holds
10 Ab Mat Sit Ups
10 Light Kettle Bell Swings
Skill
Metcon
Hand Stand Practice 20 minutes (No Measure)
Kicking up on the Wall
Kipping Hand Stand Push Ups
Push ups off a Box
Kicking up on the Wall
Kipping Hand Stand Push Ups
Push ups off a Box
Metcon
Metcon (Time)
3 RFT
400 Meter Run
5 HSPU (Strict DB Press 45/25)
10 OHS 95/65 (75/55)
15 Ab Mat Sit Ups
20 Double Unders (60 Singles)