Skill

3 Rounds

2 Minutes Plank Hold
1 Minute Handstand Hold
:30 Seconds Squat Hold in the Bottom of Squat with a 10# plate or other object extended at arms reach.

Take as much time as you need to to perform each movement to the best of your ability.  Plank holds can be scaled up to a modified planche or scaled down by holding the position as long as you can.  The handstand can be freestanding to increase difficulty or scaled down in a number of ways!  For the squat hold get your hip crease below parallel while holding a plate at arms reach.  Hold that for :30 seconds or as long as you can! The plate should help you maintain an upright torso.

WOD

6 Rounds for time

6 Front Squat 165/110lbs
15 Push-Ups

Workout notes: If you participated in the skill work, you just worked on holding an upright torso. So keep that in mind with you are performing the front squats.  Keep your elbows up and try to maintain your torso angle from the bottom of your squat to fully standing. Go only as heavy as you can achieve full depth and track your knees over your feet.  As you get fatigued don’t give up on the mechanics!