Skill
EMOM for 10 minutes:
30 seconds of handstand practice
30 seconds of rest

Do your best to stick to the clock so that you have a bit more structure and tempo built into your handstand practice today. Below is a list of skills you can focus on 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

Workout of the Day
3 rounds:
2 minutes of rowing
2 minutes of burpee box jump overs
2 minute to run 200 meters (rest in the remainder)

The working duration on our rowing intervals has been steadily growing over the last few weeks. Hopefully by this point you have a sense for what an appropriate and sustainable pace is in this sort of context. Do your best to spread your effort evenly across the whole work duration rather than pushing for big spikes in power output and then slowing down after.

standard: 20/12 inches
rx and sport: 24/20 inches
metcon: 3×4:00 on, 2:00 off