Skill
Every 90 seconds for 7 rounds:
One set of kipping toes to bar
Once you finish your toe to bar set, practice handstand work until the next interval rolls around.

standard: 10-20 seconds of handstand hold against the wall
rx: 10-20 seconds of freestanding handstand hold
sport: 10-30 foot handstand walk

Workout of the Day
AMRAP in 12 minutes:
3-6-9-12-15-18…
Clean and jerk
30 sit ups after each round

This workout is a repeat from November 22nd. Lots of people came close to finishing the round of 15, which is a manageable but very challenging goal if you can keep moving on the sit ups and choose a reasonable weight. Smooth singles the whole way through is a fast enough pace to finish the round of 15, but there isn’t much room for rest.

standard: 95/65
rx: 135/95
sport: 155/105
metcon: 3×3:00 on, 1:00 off