Skill
AMRAP in 8 minutes:
10 second L hang
15 second handstand hold
20 air squats

The L hang and handstand hold should both be challenging movements, while the air squat is just there for a bit of a reset between rounds. On your L hang, do your best to keep your knees above the height of your hips (thighs above horizontal). If you need to bend the knees and turn it into a tuck hang, do it. Your can kick up into a handstand or wall walk into it, your choice. If 15 seconds sounds to easy, check out the sport option below.

standard & rx: as written
sport: 10 handstand push ups instead of hold (strict or kipping), 14 pistols instead of air squats

Workout of the Day
AMRAP in 12 minutes:
8 dumbbell snatches (right arm)
8 overhead lunges (right arm)
8 dumbbell snatches (left arm)
8 overhead lunges (left arm)

This workout is a repeat from 3 weeks ago (Friday, July 14th). If you made it in that day, take a look at your score in SugarWOD and try to remember what the approach you took was. Modify that approach to avoid hitting the workout with too much or too little rest.

If you did not tackle this one on 14th, then just focus on picking the dumbbell up a little sooner than you otherwise would when you switch hands; take advantage of the new arm being relatively rested.

standard: 35/20
rx: 50/35
sport: 50/35, unbroken rounds (8-8-8-8 without resting or setting the dumbbell on the floor)
metcon: 4×2:30 on, 0:30 off