Skill
AMRAP in 8 minutes:
20 second handstand hold
20 second arch hold
20 second hollow hold

Rest as needed between holds so that you can maintain your position for the full 20 seconds each time. Handstands can be from a wall walk, a kick up against the wall, or freestanding.

Workout of the Day
AMRAP in 16 minutes:
8 strict toes to bar
40 double unders
20 alternating dumbbell hang squat cleans

Scale the strict toes to bar by adjusting the target range of motion and trying to stay consistent with it. The double unders should be modified to take no more than about 30-45 seconds each round. Do your best to hang on to the dumbbell for slightly larger sets than you initially think you can sustain.

standard: 35/20 lb
rx: 50/35 lb
sport: drag rope double unders, 50/35 lb
metcon: 4×3:00 on, 1:00 off