Skill
10 minutes of handstand practice

Take some time to work on your handstand skills. Below is a list of drills in roughly ascending order of difficulty; check in with your coach if you’re unfamiliar with the movement or aren’t sure what to tackle next!

Plank
Box shoulder stand
Wall walk
Handstand kick up against the wall
Cartwheel
Crow stand
Freestanding handstand kick up
Handstand push up
Handstand walk
Freestanding handstand hold
Parallette handstand hold
Handstand stair walk

Workout of the Day
AMRAP in 15 minutes:
45 wall balls
30 box jump overs
15 strict pull ups

The strict pull ups show up in a pretty large set in each round, and the intent is absolutely that you get slowed down significantly in that portion of the workout. If you’re scaling them, keep them challenging enough that you’re never getting sets of more than 3-5 reps at a time by the end of the workout.

standard: 12/8 b ball, 20/12″ box
rx: 20/14 lb ball, 24/20″ box
sport: 20/14 lb ball, 24/20″ box, strict chest to bar pull ups
metcon: 7:00 on, 1:00 off, 7:00 on