Warm-Up

3 Sets:

3 Inchworms
5 Empty Barbell Front Squats
10 Shoulder Taps

Strength/Skill

EMOM for 12 Minutes (6 Sets):

Minute 1 – Front Squats x 3 Reps
Minute 2 – Handstand Hold (free standing x 5 attempts, wall x 30 seconds) or Plank Hold x 30 Seconds

WOD

9 Minute AMRAP:

10 Front Rack Lunges 95/65
7 Burpees