SWOD

3 sets of:
Pike Ups on box x 6 reps
Hollow Hold x 30 seconds

Then, 3 sets of:
Handstand Hold on Wall (kick up) x max effort
– rest as needed between efforts –

WOD

Complete as many rounds and reps as possible in 20 minutes of:
10 Devil’s Press (50’s/35’s)
100m Run
10 Chest to Bar Pull Ups
100m Run

……….

BURN

12 min AMRAP of:
Run 200m
20 DB Bent-over Row

– rest 1 min –

Then, 12 min AMRAP of:
10 DB Floor Press
20 Lateral Ski Hops Over DB’s