Pre WOD:

DB Bulgarian Split Squats 3 rounds of:
10/10 DB Bulgarian Split Squats*
*3 Reps in Reserve

WOD:

Skill work:
12 min of 40 sec on/20 sec off:
Min 1: Max Handstand Walk (7.5m)
Min 2: Ring Support Hold 15 sec &
Ring Support Deep 15 sec
Min 3: Air Squat Hold

15 min AMRAP:
2 Wall Walks
8 Toes to bar
12 Push ups
*30 sec rest in between rounds

 

Post WOD:

Core accessroies:
3 rounds for quality :
20 Gymnastic Push up hold
10/10 KB Plank Pull Throughs