Workout of the day 
A1. Front Raise x10/ Arm
A2. Hand Stand Hold xME
A3. Bent Over DB Row x6-10
4 Rounds/Rest :90 Btw Rounds
** Use walking up the wall as a progression for HSH.
B. AMRAP 15
300m Run
10 GHD Sit Up or T2B or Hanging Knee Tucks
10 Ring Row or 5 Strict Pull Up
Competition
10 Min Recover Run, Row, Bike
10 Min Upper Body Soft Tissue
10 Min Recover Run, Row, Bike
10 Min Lower Body Soft Tissue
10 Min Recover Run, Row, Bike
10 Min Banded Stretching Upper and Lower