WARMUP: one mile jog then

3rds: 30 sec handstand hold

           30 sec upward facing dog into 30 sec downward facing dog

           30 sec backbend hold

SKILL: the BEAR (55/45)

7 sets equals one round, do 5 rounds of working throught the following

power clean

front squat

push press

back squat

push press

WOD: ANNIE

Double unders  50-40-30-20-10

sit-ups