Strength

3 x through each. Rest as needed.

1 Minute Handstand Hold
1 Minute Plank Hold

Then

3×5 Skin the Cat

Or work on the following movements.

3×5 Knees to Elbows
3×5 Ring or Barbell Roll out

WOD

5 Rounds for time of

21 Kettlebell Swings 24/16kg
15 Burpee Jump to Plate