Skill

10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice

Spend some time working on a handstand skill of your choice today.  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 have a bail out plan or partner assist in place so you don’t come crashing down.  If you are newer to this skill start against a wall with some handstand holds or wall walks if you are not quite ready to kick up yet.  If you are comfortable kicking in to a freestanding handstand on your own spend today practicing walking on your hands!

WOD

5 Rounds of 3 Minutes on 1 Minute off

3 burpees
6 kettlebell swings 32/24 kg
9 squats

Workout notes

Today’s workout will be scored how you would score the workout “The Chief”.  You’ll start each three minute round with the burpees and complete as many reps and rounds as possible.  After five rounds count your total number of completed rounds plus additional reps to come up with your final score.   Use this workout as an opportunity to test familiar skills with quick transitions and high intensity.  Use a kettlebell weight you could easily swing for six reps and try to keep your speed up during the bodyweight movements for all five intervals.