Skill

10×1 Wall walk with 10 Second Hold in wall facing Handstand

There is no time component for the completion of this workout so the emphasis should be on quality movement. Ascend as high as you can into a wall facing handstand and hold that position. As you get stronger in that position you’ll have your belly to the wall holding pressing up with active shoulders. If you can, remain in that position for 10 seconds and then come down under control. Complete up to 10 repetitions of that movement rest as much as needed between reps.

WOD
10 Rounds of:
30 Seconds of Burpees
Rest 30 Seconds
30 Seconds of  Two-Arm Dumbbell Thrusters 45/30 lb
Rest 30 Seconds

Workout notes: There is a total of 10 minutes of work prescribed over 20 minutes.  Usually the best approach for this type of workout is to treat it like a tabata style workout attempting to maintain the same workload across each interval.  Your score will be your total number of reps.  For the Thrusters choose a weight with which you think your could work for at least half of the interval if not more.  For a Thruster that would equal 5+ reps.  This workout comes to us from CrossFit.com!