Warmup
Speed Ladder

Skill
12 Minutes
Handstand Progressions

12 Minutes
Muscle-up Progression

Conditioning
12 Minutes AMRAP
With a Kettlebell
10 2-Hand Swings
Right Hand
5 Swings
5 Cleans
5 Squats
5 Presses
5 Overhead Lunges
Left Hand
5 Swings
5 Cleans
5 Squats
5 Presses
5 Overhead Lunges
10 2-Hand Swings
**Every time the bell is placed on the floor before the entire round is completed, perform 10 burpees before continuing**

Benchmark
Row 2k
(10 Minute cap)