dynamic warm up
foam roll for 3-5mins

Handstands (no score)

work on wall handstand hold (your coach will help you with technique)

1 round of tabata handstand wall holds

Metcon (Time)

100 yard sprint
1 burpees
90 yard sprint
2 burpees
80 yard sprint
3 burpees
70 yard spring
4 burpees
......ect to 10 and 10