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Warm-up
10 minutes:
15 Shoot throughs on chairs or benches
10 Up dog + 3 scap pushups to down dog
15-seconds Chair tuck hold
10 Hand release pushups (Half range of motion)
Circuit
20 minutes:
10 Ground Db bench press in glute bridge hold
30-seconds front leaning rest
90-seconds Double-under practice or active rest
30-60 seconds rest
WOD
For time:
30 1 arm Db Shoulder to overhead
+
5 rounds of:
4 strict handstand push-ups
8 Front rack Db/Kb reverse lunges
16 Double-unders
+
30 1 arm Db Shoulder to overhead
Option Barbell 65/95#