1 mile run test
Skill: 15 min handstand practice (newer athletes should take more time to recover from run)
WOD: 3 Rounds for quality (20 min time cap, do not rush exercises but try to minimize rest between stations)
Plate inchworms 50feet
20 Bicycle cruntches followed by 20 sec hollow body
Farmers carry to end of fence and back (switch hands half way) – HEAVY!