Warm Up:Two sets of: Row 250 Meters Burpees x 5 reps KB Deadlift x 10 reps then...

Inchworm + Scap Push-Up + Press-Up x 5 reps Ring-Rows x 15 reps

then...

Rear Delt Warm Up--using the yellow stretch cords on the wall ball rack Two sets of: T Raises x 10 reps Y Raises x 10 reps I Raises x 10 reps

Primer: handstand skills

Option A:

EMOM 6:00

min 1- back-to-wall donkey kicks x 10 reps https://www.youtube.com/watch?v=yTqwsG79524&feature=youtu.be min 2- wall climb x 2 reps min 3- wall slide x 5-7 paces each side- start back to wall and handstand walk to your left and right

Option B: EMOM 6:00 min 1- single leg thigh taps on a box x 10 reps each thigh min 2- shoulder taps x 20 reps- on the ground in a plank, reach up to shoulder- opposite hand to shoulder

WOD 4 RFT 250m Row 2 x 30' suitcase carry 1.5 pood 20 x abmat sit ups 15 x box jumps