12-3

buy in(2rounds)30on/10off
30 sec.-pass throughs
30 sec.-bridge
30 sec.-swings
30 sec.-russian twists(with or without weight)

W.O.D.(18 min. Emom)
1st-(3-5)-handstand push ups strict as long as possiable or progressions(wall walks,pike push ups with feet on a box,handstand holds up against the wall)
2nd-jump rope
3rd-10-kettlebell floor presses(5L+5R)

cash out
-1 min.-couch stretch each leg
-roll/stretch

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