Skill – W/U – 2 x – 1 min row, 1 min hollow body hold, 1 min superman hold, run 400m WOD 10,9,8,7,6,5,4,3,2,1 Knees 2 Elbows Burpees On the odd rep (9,7,5,3,1) perform a 30 second handstand hold (can perform on a box as a sub)