Warm Up X 2
Run 1 lap, 10 overhead squats, 10 plyo-swap pushups (plate or ball), 10 jump pull-ups, 

Mobility
Psoas and Ab Stretch - 2 sets of 10 (Yoga: Cobra)

Skill

Alternate Handstand/L-sit x :20 ea. @ the top of the minute x 10:00

Workout

3 rounds for time:
Run 1 long lap
20 DB Thrusters (35/25#)
15 Knees to elbows

Intermediate On-Ramp

Run 1 long lap
15 DB Thrusters (25/15#)
10 Knees to elbows

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