Warm Up:
:10 handstand hold + 5 handstand shrugs
10/10 thorax rotation
10 groiners
10 lemon sqeeze
x3

Skill:
A. 5min AMRAP Handstand Push Ups
B1.) Hollow body rock 3 sets of 20; rest :45
B2.) Arch rock with pvc pipe 3 sets of 15; rest :45

Metcon:
Level 1 (RX) 400m run 25 air squats 10 chest 2 bar pull ups 5 rounds for time

Level 2 (Intermediate) 400m run 25 air squats 10 pull ups 5 rounds for time

Level 3 (Beginner) 200m run 20 air squats 15 jumping pull ups 5 rounds for time

Cool Down:
3 Rounds for Quality 300ft heavy single arm farmers carry L/R