-Warm Up-

2x

1 minute jump rope

10 shoulder openers

8 alt shoulder press @ 10-15#

8 eccentric ankle dorsiflexion

:20 table top hold

:10 GhD hollow hold

-Strength-

HandStand negatives

10 x 6 seconds 

Hand stand lift and shift

 

Shoulder Taps

10-10-10

Skill

Bench bar muscle ups

5-5-5

Hip to bar

3-3-3

Banded lat  pull down

10-10-10

-WOD-

(18 minutes)

3 rounds for max reps

1 minute max burpees (to a target)

1 minute max rope climbs

1 minute max double unders

3 minutes of rest