(Mobility/Other Skill/Medium Metcon)

Movement Prep: (5 Min)
2 Min Banded Ankle
2 Min T-Spine

Warm-up: (10 Min)
3 Rounds of Tabata
Sit-ups
Russian KB Swings
Alternating Plank Reaches
Squats
Burpees

Skill: (10 Min)
Handstands

NOTE: Cover hollow position and arch (superman) position briefly, then have folks who have never kicked to a wall practice that skill (active shoulder w/tucked chin BEFORE they load the hands!) while others can practice wall walks to a hollow (no belly to wall with arched lumbar) Then set a 5 Min clock and do EMOTM 30 second hold in Wall Plank, Wall Walk or Back-to-wall Handstand with 20 to 30 seconds of work each minute.

Workout: (10 Min Set-up & 20 - 25 Min Workout)
"Nancy"
5 Rounds
400m Run
15 Overhead Squats (95/65)

NOTE: Let people know that their first round needs to be 4 min or less, otherwise they should scale run or reduce OHS weight.

Scaling:
Row or 200m Run, Overhead Lunges