Strength

DB Shoulder Press 3 x 10
HandStand Hold 5 x :20
DB Push Press 10-8-6
Clean pull 5 x 5

Tabata – 6 rounds

Plank
Hollow Hold

CrossFit

Warm up

400m Row

3 Rounds-

5 Burpees
5 Situps
5 Ring Rows

Conditioning

For time:
Row 500 m
50 Air Squats
40 Kettlebell Swings, 35/25 lbs
30 Push-ups
20 Pull-ups
10 T2B