From fast and heavy to long and light. The goal is to absolutely sell your souls on the burpees, recover elsewhere. GOOD luck and enjoy Tuesday!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
Run 400m
20 Burpees
2 Rope climbs

Specialty
Strict handstand push-ups
3 Sets
5 Strict handstand push-ups
Rest 2 minutes between sets

3 Sets
3 Negative deficit HSPU
5 - 10 Hanging L-Sit raises
2 Lengths overhead kettlebell carry - work up to the heaviest load possible

3 Sets
5 Handstand tuck ups
10 Dumbbell strict press
10 Deficit plate push ups