WARMUP:
INSTRUCTOR LED

STRENGTH / FOUNDATION:
15 MINS. TO WORK ON
3X5 HANDSTAND PUSHUPS
(WEIGHT VEST, DEFECIT, FULL RANGE, PARTIAL RANGE)
OR 3 HAND STAND HOLDS FOR TIME (REST 1 MIN. BETWEEN)
AND / OR 3X5 DB/KB PRESS AND 3X5 PUSHUPS
*IF YOU CAN DO 5 CHEST TO DECK PUSHUPS PROGRESS TO DEFECIT CHEST TO DECK)

WOD:
AMRAP 12 MINS.
7 MUSCLE UPS (7 BURPEE PULLUPS)
7 BOX JUMPS 30/24
200M RUN

AFTERMATH:
PLANK HOLD FOR TIME

COOL DOWN:
INSTRUCTOR LED