Warm-up:
200m run, then 2rds of:
5 Push-up to Inchworm
6 Spiderman (5sec hold)
7 Air Squat
Skill/Gymnastics:
5sets of 30sec Nose to Wall Handstand Hold
Rest 30sec
EMOM x 12
1) 30sec Parallette L-sit
2) 2 Rope Climb
3) 5 Roll to Candlestick
4) 6-8 Strict HSPU
WOD:
For time
6 sets of 400m Run, 200m Walk