Warm Up:
Dynamic
Then Crossover Symmetry to get the shoulders hot
Skill:
EMOM8
Evens: :40 Handstand Negatives (:03 descent) NO PUSH UP, kick off and reset
Odds: :40 Ring Rows (elevate the feet on a bench or box for even more of a challenge. I want these to be really hard ring rows!
WOD:
4 Intervals with 1 minute rest after each round:
60 Double Unders
15 Hand Release Push Ups
3 Wall Walks