Warm Up: 6 minutes AMRAP of:

10 Shoulder Taps

20 Walking Lunges

20 Standing SPT

4 Inch Worms

Skill:  Handstand Work – 4 Sets Of:

15 Second Box Handstand Pike Hold (practice lifting one foot off if you can) (Advanced – 20-30 second handstand hold against wall)

25 Hollow Rocks or 25 seconds Hollow Hold

3 Wall Walks FOR QUALITY

*Rest as needed between sets and movements!

WOD: For Time:

400m Run/Row

21-15-9 Reps Of:

HSPU (Beginners: KB/DB S2OH)
Box Jumps @60/50cm

400m Run/Row

*Start with the run/row and finish with the other.