Skill
AMRAP in 7 minutes:
7 toes to bar
30 second handstand hold

If handstand holds aren’t the best idea for you, consider scaling to a plank. Remember that you can always set up a pair of boxes for an elevated shoulder stand against the wall if your shoulder strength is the limiting factor.

Workout of the Day
AMRAP in 15 minutes:
400 m run/row/ski or 1,000 m bike
30 front rack lunges
20 push ups

You’ll likely be using an empty barbell for the workout today; go light enough that the lunges take only one or two sets.

standard: 35/15
rx: 45/35
sport: 75/55, run
metcon: 5x 2:00 on, 1:00 off