500m Row
3 rounds of:
10 Kip Swings
banded side shuffle D&B
10 slow squats with 3 sec pause
10 push ups with downward dog finish

Skill work, two options: (15:00)

A. Handstand Walking:
- Wall Kick Ups or wall walks
- Handstand hold while shifting weight to each hand
- Handstand hold, alt lifting each hand off the ground
- Handstand walk along the wall
- Handstand walk to the wall
- Handstand walk with a partner

B. Muscle Ups:
- Ring and/or bar kipping
- Ring or bar pull ups
- Ring or Bar hips up to bar/rings
- Banded seated ring muscle ups
- box jumping bar muscle ups
- ring/bar dips
- attempts

EMOM 24:00
Min 1: 40 Double Unders (100 SU)
Min 2: 25 Sit Ups
Min 3: 15 Kettlebell Swings (53/35)
Min 4: Row 16/14 Calories
repeat