Skill

AMRAP in 8 minutes
20 second hollow hold
20 second handstand hold

Rest as needed between holds so that you can complete the full 20 seconds on the next one.

Modify the difficulty of the hollow hold by partially tucking in your arms and legs. The handstand hold can be scaled by switching to a wall walk, a pike hold off the box or on the floor, or even a plank. Feel free to try freestanding handstand holds if that’s where you’re at, but focus on staying in one spot rather than walking.

Workout of the Day

AMRAP in 12 minutes:
12 lateral burpees
8 kipping pull ups
4 front squats

Challenge yourself on the front squats in this one! You should ideally be going heavy enough that you have doubts about whether or not you can keep them unbroken throughout the 12 minutes. Scale the pull ups with a band if needed so that you can finish them in 3 or fewer sets each round. Do your best to get right into the burpees after you finish the front squats.

standard: 105/75
rx: 155/105
sport: 185/135
metcon: 6×1:30 on, 0:30 off