Skill

AMRAP in 8 minutes
20 second hollow hold
20 second handstand hold

Rest as needed between holds so that you can complete the full 20 seconds on the next one.

Modify the difficulty of the hollow hold by partially tucking in your arms and legs. The handstand hold can be scaled by switching to a wall walk, a pike hold off the box or on the floor, or even a plank. Feel free to try freestanding handstand holds if that’s where you’re at, but focus on staying in one spot rather than walking.

Workout of the Day

3 rounds for time:
400 meter run
24 wall balls
15 toes to bar

17 minute time cap

All the same scaling advice for Tuesday’s workout applies here; the wall balls and toes to bar should both be scaled so that neither movement takes more than 1:30. You should be able to keep moving without much downtime across all 3 rounds.

standard: 12/8
rx: 20/14
sport: 30/20
metcon: 5×2:00 on, 1:00 off