Strength/Skill

3 Rounds

A. 5 x handstand kick ups to wall holds
10 x OH plate lunges
15 x kipping swings

B. 5 x head stand holds
10 x ring rows
15 x push ups

WD: Tabata

6 Rounds for each exercise of 20sec of work with 10 sec rest. 1 min reset between the movements

• Air squats
• Push ups
• Plate jumps   (jumping onto and off 45#/ 25# plate as a box jump) looking for speed
•  Leg raiser  (laying on the floor arms extended out holding a KB, with legs together lifting them into the air while keeping the hips on the ground.)
• SDHP

Additional:

• Mobility