Skills - 10 min.
2 sets: 10 Donkey Kicks (see video below)
After the Donkey Kicks - use the remainder of the time to work on Handstand kick ups and Handstand holds. Use the wall if needed or work on freestanding HS holds.
5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35/25 dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35/25 dumbbell hang squat cleans
Rest 5 minutes between rounds.
3 scores. Total reps for each round.
200 m run, then max singles or DU (if you can't make it back in 2 min)
Reduce Dumbbell weight
Jumping pull-ups or ring rows.
If dumbbells are scarce, do WOD in 2 heats.