PreHab: Scapular Activation, Core Activation

Warm-up: Agility Drills + Short Runs
Rope Climb Drills
*Rope Pulls
*Hold + Knees to Elbow
*Legless Pulls
*Leg Climb Up
+Legless Down

Specific: Handstand Walking Drills

Skill: Handstand Walking, Handstand Push-ups

WOD: 

Rx: AMRAP 20mins
300m run
15 Handstand Push-up
2 Rope Climbs

Rx+: AMRAP 20mins
300m run
50′ Handstand Walk
2 Rope Climbs

Option 1: AMRAP 20mins
300m run
9 PROM Handstand Push-up
1 Rope Climbs

Option 2: AMRAP 20mins
200m run
9 DB Press
4 Rope Pulls