Complete the following for quality:


5×20 sec handstand hold

Then one of the following:-

3 x lateral wall walks OR

3 x max marching OR

3 x max shoulder taps

Then 4 rounds of Tabata

Tabata hollow / dish hold then arch / superman hold

In a 12 minute window complete as many reps as possible of:

12 rounds in pairs wod (alternating rounds)
In 60 sec complete
150/135m row + max KB swings 24/16