Warm up: 8 min
1:00 jump rope
1:00 stairs
1:00 row
5 burpees
Skill: 8 min
Line to line and back gymnastic movement
-handstand walk
-front roll
-pencil roll
3 seated rope climbs or 1 rope climb
WOD 8 min
Line to line gymnastic movement
5 push ups
100 m row
:30 on :30 off x 2
-side to side wall taps
-top bottom wall taps
-russian twists
-ball slams
*dont drop the ball!