Warm Up: 2 Rds of: 10-Burpees, 10-Pass Throughs, 10-Jumping Squats, 15-Abmat Sit Ups
Strength: Snatch Work, 3 position drills, focus on speed under the bar. 20min +/-
WOD: EMOtM for 10 min:
50m Sprints (1 sprint per minute=10 sprints)
Walk on your hands for as far as you can. measure distance
Max effort Handstand Push Ups
Handstand hold as long as you can, or train and practice handstand technique.