Warm Up X 2
Short Lap - Facing East the whole time
10 jump pullups
10 Goblet Squats with light dumbbell
QM up and back any style

Mobility
Banded external shoulder rotation to top bar 1:00 / side

Skill:
10:00 EMOM Alternate :20
Handstand 
L-Sit (hanging or pressing)

Workout 
3 Rounds for time
10 Burpees
10 KB Swings (Russian)
10 Ab Mat Situps
5 Heavy Dumbbell Push Press
Rest 1:00

 

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