Skill
Handstand Pushups Kipping: 12-9-6-3-1 (90 seconds rest)
Max L-sit Hold: 50 seconds PR
Straight-Leg Pullover on rings practice
On the minute for 5 minutes: 10 Single Unders + 10 Double Unders

Strength
"Gwen"
15 C&J for load: 50kg PR
This was more of a metcon than strength work. Still it was a good warmup!

WOD
Three rounds for time of:
10 Deadlifts (80kg)
50 Double Unders
The double unders were solid but they smoked my shoulders fast! Probably because my shoulders are still very sore.