1. Warm up

2. Skill practise; thee rounds of:
(a) Handstand push ups, 3-5 reps (use holds, negatives or elevation as required in order to make it challenging)
Rest, 30 s
(b) Ring back lever, max hold
Rest, 30 s 

3. Three rounds for time of:
11' rope climb, 3 ascents
Toes to bar, 10 reps
20/15 kg plate overhead walking lunge steps, 21 reps
Run, 400 m

4. Recovery: mobility

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