Warm-up
Extra Work or With class
Skill
-Hollow Position
-Handstand Hold
-Handstand Walk
Skill WOD
5 Rounds
30s- Hollow Rocks
30s- Handstand Walk or free-standing Hold
WOD
5 Rounds
In 5 Minutes
500m Row
200m Sandbag Carry
Then AMRAP
Burpee Pull-ups
Rest 2 Minutes
Extra Work
EMOM14
Odd- Deadlifts- 3 Reps @80-85%
Even- 5/3 Parallette Handstand Push-ups- 1/2 Abmats