Skill
AMRAP in 8 minutes:
20 second L sit
20 seconds of handstand practice

Rest as needed between each movement; this shouldn’t be a race to get as many rounds done. The handstands can be done as a wall walk plus a hold, and kick up against the wall plus a hold, or a freestanding handstand. Break it up however you need to, but accumulate 20 seconds total each round.

Workout of the Day
5 rounds:
1:20 of calories
1:20 of box jumps
1:20 of rest

At the start of each work interval, complete 10 wall balls. Add up all of your calories and box jumps for your total.

The goal here is to hit every set of wall balls unbroken before getting back on to the calories or box jumps. If ten sets of ten sounds like a lot, then drop the weight down a little bit from what you typically use; a good scaling option would be the 4-6 lb lighter ball that we’ve practiced with in skill work recently.

standard: 12/8 lb, 20/12 inches
rx: 20/14 lb, 24/20 inches
sport: 30/20 lb, 24/20 inches
metcon: 5×2:40 on, 1:20 off