thursday

Warm-up

​3-4 ROUNDS (8:00 CAP)
100m Row
10 Alt Groiners
10 Scap Push-Ups
10 Plank to Pike

Skill

Handstand Skill Work
Take 6:00 minutes to practice bailing out of a handstand

:45-:30-:15-:30-:45
Handstand Hold
Rest :30 seconds in between holds

Metcon

​AMRAP x 21 MINUTES
500m Row
30 Walking Lunges
30 Sit-Ups
400m Run
15 Ring Rows or 10 Strict Pull-Ups
3 Wall Walks

(Score is Rounds + Reps)