Skill

10×1 Lunge Kick to freestanding handstand or walk around your square

Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and kick up to a wall if needed.  If you have never kicked into a handstand before try a few wall walks and if you are ready to scale up the skill work try some handstand walking! Just remember to stay in your square of the nearest wall!

Workout of the day

for time

10-9-8-7-6-5-4-3-2-1
Deadlift
Burpees

Workout notes

Today’s workout is meant to be a shorter sprint style workout where you will use a light enough weight that you can complete the larger sets in the first couple of rounds. If you are performing single reps early on then you have gone too heavy. Almost half of the volume in this workout happens in the first three rounds so get through those as quickly as possible and hang on!

Scaling

standard: 135/95 lb, vanilla burpees
rx: 225/155 lb, lateral burpees over the bar
sport: 2225/155 lb, lateral burpees over the bar
overachiever: 225/155 lb, lateral burpees over the bar