Body Weight

Warm-up:

5 Minute Russsian Kettlebell Swing (choose weight)

Mobility:

Calves & Ankles: Calf/Achilles Smash, Banded Ankle Distraction, Weighted Knee Squat
Shoulders & Thoracic: Squat & Reach, T-Spine Rolling, Trap Smash, 3 Way Shoulder

Announcements:

Our new nutrition program is coming so get it all our of your system now!  :)

Lift of the Day:

Deadlift Heavy Double

10 Minutes

Skills & Technique: (Click below for links to more info)

Handstand Push-up
Pistol Squat 

Wod:

Body Weight

27 21 15 9 3 Rep Rounds

Handstand Push-up
Alternating Pistol Squat

For time. 
Time Limit: 18 Minutes