Skill
~10 minute of handstand practice

Spend the time working on whatever drills you find challenging. Below is a list of handstand drills in roughly ascending order of difficulty. If you aren’t sure where to start, ask your coach!

Plank
Box shoulder stand
Pike handstand off box
Wall walk
Wall facing handstand kick up
Crow stand
Cartwheel
Handstand walk
Freestanding handstand hold

Workout of the Day
5 rounds:
1 minute of push jerks
30 seconds of rest
1 minute of calories
30 seconds of rest

Load your bar to a weight that forces you to break up the minute into 2 or 3 smaller sets; you should be going heavy enough that even with the 30 second rest bracketing the intervals you still need multiple efforts to make it through the minute. Push the pace on the calories!

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 10×1:00 on, 0:30 off