Skill

EMOM for 10 Minutes
[odd] :30s Handstand Hold
[even] :30s One Legged Squats

In todays skill work we are working on two difficult gymnastic skills.  With handstand holds we’re looking for a tight hollow position while getting as close to the wall as possible while facing the wall.  You can try walking up the wall as far as you are comfortable and able to keep your torso stacked above your shoulders.  On the even minute spend some time practicing pistol squats. Work on alternating if you are able. The movement requires a great deal of strength and mobility so if they are new to you use a box or other method to scale the movement and

WOD

5 Rounds with 1 Minute on each station

Two Arm Dumbbell Thrusters 45/30 lb
Sit-Ups

Workout notes: This workout will be scored as you would “fight gone bad”.  Count up your total reps at each station for one cumulative score.  With the dumbbell thrusters use a weight that is light enough you can perform 1 or 2 larger sets rather than going too heavy and only being able to perform a couple of reps.