Skill
Take about ten minutes to practice handstand techniques. Ask your coach for guidance if you’d like to try a new technique! Below are some handstand drills listed in roughly ascending order of difficulty.

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

Skill
5 rounds, 3 minutes on, 1 minute off:
3 power cleans
6 push ups
9 air squats

Use a power clean weight that lets you finish 3 reps quickly and confidently every round, whether you’re doing a touch and go set or singles. Scale the push ups so that they don’t grind to a halt; it’s ok if they slow down and get tough, but it shouldn’t be such a significant drop in speed that you start losing the cardio element of the workout.

standard: 95/65
rx and sport: 135/95
metcon: 5×3:00 on, 1:00 off