Warm-up
Row 300 easy
10 DB Shoulder press
Row 200 med.
15 Pull-ups
Row 100 HARD
10 KB swings
Stretching and discussing class for the day
Strength/Skill
Practice handstands, handstand push-ups and double-unders
WOD
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, (1.5/1 pd)
60 Sit-ups
70 Burpees
Recovery
Short Stretching and Mobility Sequence
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