Warm Up
Row 500m in as least strides AP
then Lunge walk 5 lengths of the room

 
Core WOD (optional)
CF.16.02.09 (A)
30s:15s
Handstand hold
Hanging L-sit
Squat hold
Hollow Rock
x3

 
Metcon
CF.16.02.09 (B)
20 TTB
20 Burpees
1 minute rest
5 rounds