Skill

5 attempts at a Handstand hold w/ 10 shoulder taps

Our skill menu for today has us working upside down and progressing towards handstand walking.  If you are comfortable hanging out upside down start by trying to transfer your weight from one shoulder to the other mimicking the type of loading you will encounter while handstand walking.  Once you have that down you can attempt quickly lifting one arm and touching your shoulder on that same side.  This will put all of your weight on one arm so you’ll need to have a pretty well developed handstand in order to pull this move off.  This is a fairly advanced move so remember to start at the beginning of our handstand progression before attempting something that is far outside of your capabilities.  If you are not sure where to start see where you fit on the following guide and talk to a coach.

Level 1 10-30 Shoulder taps while in a plank hold
Level 2 Pike handstand with feet on floor or box with or without shoulder taps
Level 3 Pike handstand with feet on wall with weight transfer back and forth between hands
Level 4 Handstand hold on wall with weight transfer back and forth between hands
Level 5 Handstand hold with shoulder taps

WOD

AMRAP in 20 Minutes
15 Wall ball shots 20/14 lb 10/9′
20 Alternating dumbbell power clean 50/35 lb
15 Kettlebell swing 32/24 kg

Workout notes

Today’s workout is a long duration triplet with three difficult conditioning movements.  The set sizes for each movement are on the smaller side but that doesn’t mean you need to do each movement “unbroken”.  Use loads that allow you to work continuously regardless of how you break up each set.  With that being said don’t use weights that are so heavy you won’t be able complete any large sets.