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SWOD

Headstand Progressions
1) Establish a Tripod Position
2) Rock from Head to Toes in Tripod Position
3) Bring Knees together at 90 in Tripod Position
4) From 90, extend 1 leg, return it, then the other
5) From 90, extend both legs to a Headstand

– all movements should be controlled in reverse order back to the floor

WOD

Complete as many rounds and reps as possible in 20 minutes of:
5 Handstand Push Ups
10 Toes to Bar
20 Walking Lunges