Warm-up
20 Kip Swings
30 secs Handstand hold
Gymnastics
10 minutes tc:
3 x 60% max effort bar muscle-ups
Metcon
3 Rounds for time:
30 MB Clean, 20/14lbs
10m Handstand Walk
30 Russian Kettlebell Swings 32/24kg
10m Handstand Walk
Cool Down
2 mins pec' stretching
2 mins triceps stretching