Skill
AMRAP in 8 minutes:
3 strict toes to bar
5 kipping toes to bar
15 second handstand hold (against the wall, or freestanding practice)

Try getting some toe-to-bar practice in today, even if it means scaling the target range of motion down to hip or knee height. Feel free to do a low wall walk for the handstand hold. Everyone will quickly diverge as far as where they are in the sequence, so just count off 15 seconds in your head instead of relying on the clock.

Go for quality instead of speed!

sport: 18 foot (3 mat-lengths) handstand walk instead of 15 second hold

Workout of the Day
AMRAP in 12 minutes:
8 dumbbell snatches (right arm)
8 overhead lunges (right arm)
8 dumbbell snatches (left arm)
8 overhead lunges (left arm)

It will be easy to let the fatigue that you’re feeling in the right shoulder delay your decision to start the sets on your left; try to start just a little sooner than your instincts tell you to, and see if the change in arms refreshes your ability to complete reps.

standard: 35/20
rx: 50/35
sport: 50/35, unbroken rounds (8-8-8-8 without resting or setting the dumbbell on the floor)
metcon: 4×2:30 on, 0:30 off