Strength:-
1 – 30 secs Nose to wall handstand hold
2 – 30 secs Handstand marching or plank marching
3 – 30sec Dish / Hollow hold


Metcon:-
10 min AMRAP
12/10 cals Assault Bike or 15/12 cals Row
14 Toes to Bar
18 KB swings 24/16kg