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
Level 3/4
12 Minutes AMRAP
10 Kettlebell Swings (32/24)
10 Box Jumps (24/20)
10 Push Presses (level 4 – barbell 115/75) (level 3 – kb 2×20/14)

Level 2
12 Minutes AMRAP
10 Kettlebell Swings (32/24)
10 Box Jumps (24/20)
10 Double Kettlebell Push Presses

Level 1
12 Minutes AMRAP
10 Kettlebell Swings
10 Box Jumps/Step Ups (24/20)
10 Double Kettlebell Push Presses

Level 0
12 Minutes for Quality
10 Kettlebell Swings
10 Box Jumps/Step Ups (24/20)
10 Single Kettlebell Push Presses R/L