WOD:

1) Every 5:00 x 8 sets:

Odd – 2 minutes Ski/Bike/Row/Run + 20 Shoulder-to-Overhead 95/65 + 10 Burpees

Even – 2 minutes Ski/Bike/Row/Run + 15 Toes-to-bar + 25 Kettlebell Swings 53/35

Scale as needed, changing loads/reps so that each block takes you no longer than 4 minutes. Proper scaling should get you at least 1 minute of rest.

Extra Work:

2) Handstands: 10 minutes Practice

Work on any facet of getting upside down.

3) GHD Sit-ups: 4 sets of 10-15 reps

Rest 90-120 seconds between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE