Skill
10 minutes of handstand practice

Take today to work on your favorite skills and drills. Check with your coach for suggestions, or refer to the list below (in roughly ascending order of difficulty).

Box shoulder stand
Wall walk
Kick up against wall
Kick up against wall from straddle
Cartwheel
Crow stand
Freestanding kick up
Freestanding kick up from straddle
Handstand walk
Obstacle course

Workout of the Day
For time:
30 devil presses
90 wall balls
30 pull ups

18 minute time cap

Don’t push the pace too hard on your devil presses. Break up the wall balls early. Don’t tear on the pull ups. This will become a slog on all 3 movements for most people, so go into it with that expectation and be patient as you work through each movement. If you finish before the time cap, wait for everyone else to finish before you put your equipment away.

standard: 12/8 lb ball, 35/30 lb dumbbell
rx: 20/14 lb ball, 50/35 lb dumbbell
sport: 20/14 lb ball, 50/35 lb dumbbell, 15 bar muscle ups instead of 30 pull ups
metcon: 4×3:00 on, 1:00 off