Skill
10 minutes of handstand practice

Work at your own pace, and ask your coach for help if you aren’t sure where to start (or if you want a spot on a new movement).

Below is an inexhaustive list of handstand skills in roughly ascending order of difficulty.

Pike box hold
Wall walk
Box shoulder stand
Handstand kick up against wall
Crow stand
Cartwheel
Freestanding handstand kick up
Freestanding handstand walk
Freestanding handstand hold
One-armed freestanding handstand hold
No-armed freestanding handstand hold

Workout of the Day
4 rounds for time:
1 minute of burpee box jumps
1 minute of power snatches
1 minute of rowing
1 minute of rest

Grab a light barbell for the power snatches today! You should be able to hang on to sets of 5-10 reps throughout the workout, even after the minute of burpee box jumps. Add up all of your reps and calories for one large total at the end of the workout, and pace this one wisely; these are three very potent movements.

standard: 55/45
rx: 75/55
sport: 95/65
metcon: 4×3:00 on, 1:00 off