All Classes 

OH TIssue Smash 2:00min ea.
5:00min Handstand Work

Warmup

(2x) 50 Double-unders (100 jump rope), Bear crawl, 40 Wall Knee drives,

Advanced/Intermediate

Superset (5 rounds)
1:00min Plank Holds
and
5 HSPU negatives (kick-up into HS, lower head to mat, repeat)
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Rest 1:30min
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AMRAP 15:00min
Row 450m/Run 450m (to N St. and back)
5 Muscle-Ups / 10 Strict Pull-ups
Rest :30sec

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