Warm-up:
5:00 Of related tissue work, then:
5/5 Scorpians
:20 Up dog hold
:20/20 Couch stretch
5 Inchworms
x 2 Sets

Strength:
Low Bar Back squat: 10-8-6-4
KB bridged floor press: 20-15-15-15

WOD: 14:00 AMRAP 
15 Meter bear crawl forward
15 Meter bear crawl backward
7 Back squats (70%)
10 Handstand push-ups

Recovery:
Chest, Shoulders and Spine…Just play and follow along.