Warmup:  ROM, dynamic stretches, :30 Handstand hold, 10 burpees, 400m run 30 min AMRAP 2 handstand push-ups (Or seated press)6 pull-ups10 pistols, alt14 straight legged dead lifts 95/75# Cooldown: stretch

Warmup: ROM, dynamic stretches, 10 Push press with bar, 200m run Strength: Strict press Work – 10 x 1-2 @ 85% WOD: 30-25-20-15-10-5 Sit ups (GHD or ABMat) GHD Back extensions straight leg deadlifts 95/65# Cooldown: 30 4ct Flutter kicks, 30 Good morning darlings; Roll out and stretch