Warm Up
Shoulder warm ups
15 Air Squats
10 Air Squats with PVC
5 Inch worm to Cobra

Plank holds 3 rounds
30 sec on 15 sec rest

 
Skills / Strength
Headstand
Spend 10 mins working on tripod headstands.
Use the wall for support if needed, then try to do it freestanding away from wall. Control the legs up slowly.

 

Back Squats
Warm up with 60% then working weight 80% rep scheme as below.
2 X 5 BACK SQUAT 60
5 X 3 BACK SQUAT 80%

Metcon
MR.15.10.15
Partner WOD
150 Wallball
*only one person working at a time
*if they switch, both do 10 burpees
*if ball touches floor, both do 10 burpees