Skill
Take 10 to 15 minutes to practice handstands. Below is a sequence of drills in roughly ascending order of difficulty. Check in with your coach if you’re not sure where to start or what to tackle next. Be safe, and have fun!

Box shoulder stand
Wall walk to handstand hold
Handstand kick up against the wall
Cartwheel
Crow stand
Handstand walk
Freestanding handstand hold
Parallette handstand hold

Workout of the Day
AMRAP in 14 minutes:
40 crossovers
30 sit ups
20 overhead squats

We’re bookending this week with tough jump rope skills; many people have found crossovers easier with a drag rope, so give that a shot if you haven’t yet. If crossovers aren’t happening for you, scale to 60 single unders.

If you don’t have the flexibility for overhead squats, drop the bar down to a front squat. Otherwise, pick a weight that lets you finish your 20 reps in no more than 3 quick sets each round.

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 7×1:30 on, 0:30 off