PREHAB
2 sets
Pigeon climbers x8 each leg
Stir the pots x12 each way
1 min Gravity drop

STRENGTH
12 min skill EMOM:
Even – Handstand walk practice and/or handstand holds/progressions
Odd – Kipping pull-ups/muscle up progressions

METCON
Buy in – 800 m run
Then…
2 rounds for time
30 American KB swings (50/35)
30 Wall Balls (20/14)
30 Toes to bar