Skill
10 minutes of handstand practice

Work with your coach on building your handstand skillset; if you aren’t sure where to start, tell them what you’re comfortable working on and they can help you move to the next step in complexity and difficulty. Some handstand skills are listed below in roughly ascending order of difficulty.

Box shoulder stand
Wall walk
Kick up against wall
Cartwheel
Crow stand
Freestanding kick up
Handstand walk
Freestanding static hold
Handstand walk obstacles (slalom, flat ground)
Handstand walk obstacles (up ramp, down stairs)
Handstand walk obstacles (up stairs, down ramp)

Workout of the Day
AMRAP in 15 minutes:
30 sit ups
20 box jumps
10 kipping pull ups

Scale your pull ups to a difficulty that lets you finish the 10 reps in no more than 3 or 4 quick sets every round; you should be able to smoothly and consistently rotate through all three movements for the majority of the 15 minutes.

standard: 20/12 inches
rx: 24/20 inches
sport: 24/20 inches, chest to bar pull ups
metcon: 5×2:00 on, 1:00 off