Video Movie:

Warmup:
4 Sets:
6/6 Wrist Rotations
8 Dislocations
10 Good Mornings
12 FAST Knee Taps

Skill:
5 Sets:
Max effort Double Unders/Single Unders in 1min
*Rest 2min between sets

Metcon:
10 Rounds for time:
20sec Handstand hold
15 Backpack Swings (use kb/db if you have one)
10 V-Ups
5 Burpees