STRENGTH/SKILL

3-4 sets:
8-10 (each arm) - Single Arm DB Bench Presses
8-10 (each leg) - Single Leg Glute Bridges (weighted or unweighted)
Handstand Hold/Handstand Walk
F: 3-4 Wall Walks
P: Handstand hold free or wall (0-30 seconds)
S: 50-100' Handstand Walk (for quality)

WOD

20 Minute AMRAP
10 Supine Medball Tosses
200m MB Run
10 Medball Sit Ups
200m MB Run
10 Medball Cleans
200m MB Run