Warm up
3 rounds
50 single unders / 25 jumping jacks
10 alt leg v-ups
10 burpee
10 reverse lunges alt leg
10 hr push ups

Metcon
3 sets
Max Reps
1 Minute Double Under / Jumping jacks
1 Minute Alternating Leg V-Up
1 Minute Burpee
1 Minute Dumbbell Step Back Lunge (alt leg) @16/24kg kg or 15/22,5kg
1 Minute Hand Release Push Ups
-Rest 1 Minute between sets-

Accessory
3 Rounds
10-15 Lateral Box Step Ups (each side)
:30-60 Handstand Hold
10-15 Single arm DB/KB Rows (Each side)