Warm-up: 40 DU, 10 inchworm, 10 hollow rock, 10 broad jump

then 30, 5, 5, 5 of above.

25 minute AMRAP:

10 Kipping Handstand Push-ups (deficit, if possible)

5 Ring Muscle-ups

20 Calorie row

5 Stone-to-Shoulder

ROM: 2 min hold each- pigeon, frog, sit&reach