1. Warm up/mobilize
2. Skill
Handstand progressions (10-15 minutes to work on handstands and walking handstands)
3. WOD
Helen on Crack
E4MO4M for 24 minutes
400m Run
21 KBS (24/16)
12 Pull ups
Complete 1 round of Helen every 4 minutes until you can no longer complete the round within the time required. Once that happens, then continue AMRAP Helen until the time cap is reached.
4. Recovery