Skill
8 rounds:
20 second L hang
10 second rest
20 second handstand hold
10 second rest

Ideally your L hang will have you in an overhand grip on the pull up bar with your knees straight and your pointed toes above the height of your hips. If you aren’t able to maintain that position, then switch to a tuck hang: knees bent to ninety degrees, toes pointed down at the floor. Hold in the L as long as possible, and then switch to the tuck if it starts to degrade at all.

For your handstands, wall walks, kick ups against the wall, and freestanding handstands are all fair game (listed in ascending order of difficulty). Holding for the whole 20 seconds every round would be quite challenging, so feel free to come down early if your shoulders need the break.

Workout of the Day
4, 5, or 6 rounds for time:
200 m run
8 front squats
12 minute time cap

Pick a challenging barbell weight and focus on keeping a quick pace in each round; you should be able to get each round of front squats done in no more than two sets, but if you can easily do them in one then you’ve gone too light.
Choose 4, 5, or 6 rounds as your target, and call time when you’re done.

standard: 95/65, 4 rounds
rx: 135/95, 5 rounds
sport: 135/95, 6 rounds
metcon: 4×2:00 on, 1:00 off