Skill
6 rounds:
20 second handstand hold
20 second L sit
20 second supine plank
20 second rest

Keep your transitions quick and scale the holds to a difficulty that you can maintain for the whole 20 seconds. You can wall walk or kick up for the handstand, and the L-sit can be modified by keeping the legs slightly tucked rather than totally straight.

Workout of the Day
AMRAP in 8 minutes:
200 m run
15 push ups

Rest 4 minutes, then:

AMRAP in 8 minutes:
20/15 calories
15 push ups

Record rounds and reps separately for each AMRAP.

You’ll be working up to a high volume of push ups today, so be sure to scale appropriately; you should be able to hit sets of 5 throughout the workout with sacrificing good body position or full range of motion. The difficulty can be adjusted by doing the push ups to a box, dropping to the knees, or both. The per-round volume could also be adjusted if you’d like to work on rx push ups but can’t manage the rx volume.

standard, rx, and sport: real pretty push ups
metcon: 8:00 on, 4:00 off, 8:00 on