MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
200 mt Run
Then
3 Rounds Not For time
5 Scap Retraction
10 Sit Ups
5 Kipping Swing
10 AB-Mat Sit Ups

SKILLS

Work 15′ on Handstand Push Ups/Handstand Walk

CONDITIONING
“ PUSH & PULL ”

EMOM 16 minutes
Odd: Max  Unbroken Strict Handstand Push Ups
Even: Max  Unbroken Strict Supinated Chest To Bar