Warm Up: 8 tea cups, 8 good mornings, 15 jump squats, 20 mountain climbers.
2 rounds: 7 medball sit ups, 10 wall balls - u choose weight

Mobility: pigeon and Sampson as a group. 6 mins

Skill: Hand stand/hand stand walks
4 min EMOM: either walk on hands or hold a hand stand for 30+ secs each min.

Strength: Back/Front Squat 14 mins
Front:
1x4@65%
2x4@75%
1x3@85%
Back:
1x4@65%
2x4@75%

WOD:
4 RFT:
5 ring dips
10 dead lifts 185/125
20 oh lunges 45/25 plate
200m run

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