Strength

5 rounds of
30s Handstand Hold
30s rest

For today’s skill work we will be working on handstand holds.  You’ll spend as much of 30 seconds as you can performing a handstand and then 30 seconds resting.  The best way to perform the movement is to use the wall as a reference point for your handstand hold.  For an extra challenge perform the drill wall facing. Whichever option you choose work on keeping your midline tight and resist the temptation to lose stability and fall into an arched position.

WOD
AMRAP in 20 Minutes
5 Deadlift 225/155 lb
10 Push-Ups
15 Air Squats

Workout notes: Today we’re using the format of the CrossFit benchmark Cindy but performing deadlifts where you would see the pull-ups. Performing deadlifts with air squats will make the deadlifts much harder than they would be if you performed them without another  leg specific movement.  Be conservative when loading up your bar and make sure you protect your back throughout the workout.