Warmup
Jump Rope 3 minutes

Skill
Level 3/4
160 Yd Spider/Crab walk
20 Handstand Pushups (level 3-negatives)
50 Stall Bar Leg Raises
100 Air Squats

Level 2
120 Yd Spider/Crab walk
90 Sec Handstand Hold
50 Stall Bar Leg Raises/Knee Tucks
50 Air Squats

Level 0/1
80 Yd Spider/Crab walk
120 Sec Down Dog Hold
Practice Kicking Up to Handstand
30 Stall Bar Leg Raises/Knee Tucks
50 Air Squats

Conditioning
“Molotov”
Level 3/4
E2MOM 10 Minutes
5 Snatches @ 75% (level 4 – full squat snatch)
10 Burpees

Level 2
E2MOM 10 Minutes
5 Snatches @ 55%
7 Burpees

Level 0/1
10 Minutes AMRAP
5 Kettlebell Clean + Press R/L
5 Burpees