Skill
10 minutes of handstand practice

Just starting off? Try some wall walks or box shoulder stands!

Getting comfy upside-down? Kick up into a handstand against the wall, or have your coach spot you freestanding!

Strong on your hands and comfortable with a bail-out? Kick up freestanding on your own, and practice walks and cartwheels!

Ex-gymnast? Set up 4 cones in a line with about 6 feet between each, and see how many laps of a slalom you can complete in one effort!

Workout of the Day
3, 4, or 5 rounds for time, with a 15 minute time cap
21 medicine ball sit ups
15 thrusters

Your thruster weight should be heavy enough that you either have to or really want to break it up into two sets. If you’re going unbroken, you should be doing 5 rounds (and if you’re doing 5 rounds, you should be going unbroken).

standard: 3 rounds, 65/45
rx: 4 rounds, 95/65
sport: 5 rounds, 95/65
metcon: 3×3:00 on, 1:00 off (12 minutes total)