SWOD

Handstand Walk Drills (10 minutes)
1) 12″ Line – Kick up to Handstand with 5 second hold
2) 18″ Line – Kick up to Free Handstand, extend to wall
3) 36″ Line – Kick up to Free Handstand, walk to wall
4) Freestanding Handstand Walk Practice

WOD

“Pumpkin Spice Latte”

Complete as many rounds and reps as possible in 16 minutes of:
3 DB Burpees (35s/20s)
7 Pull Ups
21 Double Unders

……….

BURN

AMRAP in 3 minutes of:
10 Gorilla Jump Squats
40 Single DB Cleans
10 Gorilla Jump Squats
40 Single DB Shoulder to Overhead
10 Gorilla Jump Squats
40 Single DB Hang Snatches

– rest 1 minute –

Then, AMRAP in 6 minutes:
Same as above, resume where you left off

– rest 2 minutes –

Finally, AMRAP in 9 minutes of:
Same as above, resume where you left off