warmup

mobility drills

skill

kipping

Strength

Handstand push ups 5 x max reps, if you cannot do handstand push ups yet do 5 x max handstand holds against the wall

or

Shoulder press 5, 3, 3, 1

WOD

5 rounds

row 400m

20 double unders – if you cant do double unders do 40 normal turns