Warm-up
2x 200m
10 hip series push ups
3×30 sec Handstand hold or freestanding
7 weighted pull ups

Skill: 15 min
Headstand
3x10sec

Kipping ring dip
3×10

WOD: 16 mins
25- box jump 30/24
50- grasshopper
75- OH Lungs plate 45/35
50- grasshopper
25- box jump 30/24

Post:
3×12 weight back extension