WOD Part A:
Handstand Push-up Clinic
Ninjas will play with different kipping techniques and those on the journey will work on strength and position.

WOD Part B:
AMRAP 20 min of:
Run 400m
15 Box-jump, 24″/20

Express Part A:
4x 20 Goblet Squats

Express Part B:
For max distance travelled on either a rower, assault bike or ski erg:
1 min on
30 sec off
2 min on
1 min off
3 min on
1.30 min off
4 min on
2 min off
5 min on
2.30 min off
6 min on