This is gonna be... auw, but also, feel the pump! 

WARM-UP

• 10 Arm Rotations Forward 
• 10 Arm Rotations Backward 
• 10 Wrist Rotations Forward 
• 10 Wrist Rotations Backward 
• 5 Push-ups 
• 10 Sit-ups 

WOD

Handstand Push-up ladder / Pike Push-up ladder 

• Rest 3 minutes 

Dip ladder 

• Rest 3 minutes 

Push-up ladder (on knees)

For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able, until you cannot complete the prescribed reps within the minute. Use as many sets each minute as needed.