Warmup - Burpee shuttle (single burpee, jog across gym floor, single burpee) x 10
Mobility
Wall walks 4 minutes (handstand practice)
double under tabata 3 burpee penalty when rope makes you stop ( I had 21 burpees to do after 4 minutes)
WOD

800 mtrs
15 boxjump
15 kettlebell swing @ 24kg
15 boxjump
15 kettlebell swing @ 24kg
15 boxjump
15 kettlebell swing @ 24kg
800 mtrs

Finisher
plank hold for 30-60 seconds
knees to elbows cycle crunches