Warm Up: 20 Air Squats

10 x 3 Way SPT

60 Second Handstand Hold

30 Second Hollow Hold

Strength: 4 Rounds For Quality Of:

60 Second Mixed Grip Deadhang (30 seconds each side)

30 Hollow rocks

30 Second right side plank

30 Second Left side plank

*Rest as needed between rounds.

WOD: 8 minutes For Quality:

200 meter Row (Damper @4)

10 (5R/5L) Box Step Ups @60/50cm

200m Run

10 AbMat Situps