Wod

Warmup

7 minutes of cardio 

Skill

Every 3 minutes on the 3 minutes x 5 rounds: Calorie row, 15/12 40 Double unders 20 Ab-mat sit-ups 

As many rounds as possible in 15 minutes of: 10 Pull-ups 30′ Handstand walk (2 walks around a box in pike position) 10 Burpees 30′ Handstand walk