Warm Up
With general class
Skills
Rope Climb
Handstand Push-ups
WOD 1 (12 Minute cap)
60 Calorie Row
30 Burpees over the Rower
15 Defecit Strict Handstand Push-ups (6,3 inch deficit)
5/3 Legless rope climbs
Rest 5 Minutes
WOD 2
40 Single arm snatches (20 each arm)
800m run
30 Toes to Bar