Strength/Skill:

5 Mins Of Handstand Hold/Handstand Walk Practice

Metcon:

4 Rounds For Time:

25 Double Unders (Jumping Jacks Scale)

8 Strict Handstand Push Ups (Pike Push Ups Scale)

25 Jumping Air Squats

Metcon:

For Time:

Buy In: Run 1 Mile

Then 4 Rounds Of:

10 Bent Over Rows (you choose weight)

15 Thrusters (You choose weight)

20 Sit Ups

Buy Out: 1 Mile Run

Metcon:

AMRAP 14:

10 Single Arm Snatches (Use any weight, water jug, duffel bag, backpack, etc)

6 Push Ups

9 Air Squats

Metcon:

For Time:

30 Burpees

80 Double Unders (Jumping Jacks)

15 Burpees

40 Double Unders

5 Burpees

20 Double Unders

*Rest 3 Mins Then:

6 Rounds:

:30 Sec. Lunges Right Leg

:30 Sec. Lunges Left Legs

:20 Sec, Rest

*Add Weight For Added Challenge

Metcon:

3 Giant Sets: (Go through each movement back to back. Rest between sets)

9 Forearm Plank To Push Ups

1:00 Min Left Elbow Plank

1:00 Min Right Elbow Plank

50 Scissor Kicks

1:00 Left Elbow Plank

1:00 Right Elbow Plank

21 V-Ups

3 Supersets Of:

10 Strict Handstand Push Ups

15 Bent Over Rows