Skills
Handstand holds
SHAMBalls / 2fer1s
WOD
Level 3
5 Rounds
Run 400m
30 Sit-ups
20 Swings 1.5/1
10 Push-ups (hand release)
Level 2
4 Rounds
Run 400m
30 Sit-ups
20 Swings 1.5/1
10 Push-ups (hand release)
Level 1
3 Rounds
Run 400m
20 sit-ups
15 swings 1/.5
10 push-ups (hand release)
**Advanced**
5 Rounds
400m run
30 Sit-ups
20 Kettlebell Swings 2/1.5
10 Handstand Push-ups/ 5 Ring HSPUs
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