Skill
AMRAP in 8 minutes:
20 second L sit
20 second handstand hold
20 air squats

Rest as needed between efforts

Pick a hold difficulty for both the L sit and the handstands that you can sustain for a full 20 seconds each round. The L sit can be scaled by bending the knees and tucking the legs in slightly. The handstand hold can be a wall walk, a kick up against the wall, a freestanding hold, a box shoulder stand, or even a plank; just about any appropriately challenging static hold will work.

sport: 10 handstand push ups instead of a hold, 10 pistols instead of 20 air squats

Workout of the Day
AMRAP in 8 minutes:
15 deadlifts
10 push ups

Rest 4 minutes, then:

AMRAP in 8 minutes:
25/20 calories
10 push ups

Add up your rounds and add up your reps from the 2 AMRAPs at the end of the workout.

Use a relatively light deadlift weight today; note that the standard, rx, and sport weights are the same as Monday’s power clean. Consider sticking with whatever weight you used on Monday to reflect that similarity. Scale the push ups so that you can hit sets of at least 3 throughout the workout.

standard: 115/85
rx: 155/105
sport: 185/135
metcon: 8:00 on, 4:00 off, 8:00 on