Warm up:
EMOM for 9 mins
Min 1 – 45-60secs handstand hold (nose and toes)
Min 2 – 16 jumpling split lunges
Min 3 – 30-50 unbroken du (or practice)
Pre Game;
5 mins review split jerk
WOD:
10 mins to find a heavy split jerk (or a new 1rm)
After Party:
2 Rounds for time
500m row
20 hrpu
30 kbs (53/35)
400m run