There is no free ride in fitness — no fairy comes. Sorry to break it to you.

Warmup
25 double unders
10 push ups
10 ring rows
10 pass thrus
10 whirly birds

skill
Headstand push ups

WOD
5 RFT
15 KB Swings
10 Wall Ball Shots
9 Ring Dips
time: 12:15

Painful Painful — yuck.