Skill
AMRAP in 8 minutes:
20 second handstand hold
20 Russian twists with a plate

Grab a light plate (10, 15, or 25 pounds) for this skill work. Feel free to modify the handstand hold to a plank hold or a shoulder stand supported by two boxes.

Workout of the Day
AMRAP in 16 minutes:
4 clean and jerks
8 push ups
40 drag rope single unders

This is a great chance to use the technique for quick singles that we practiced on Monday. Your clean and jerk weight should be heavy enough that you aren’t going touch-and-go, but light enough that it isn’t ever getting sloppy.

standard: 95/65
rx: 155/105
sport: 185/135 (still single unders)
metcon: 4x 3:00 on, 1:00 off