Handstand work, for quality;-
10 min EMOM
1 – 2-3 Wall walks
2 – 20 sec dish / hollow hold
3 – 20 sec arch hold
4 – 30 secs Handstand Marching (against the wall / free standing / off a box or plank shoulder taps).
5 – 1 min rest
Then 10 mins on skill, handstand holds or handstand walking.
Options:-
1 – 6-8 Handstand holds 20-30 sec holds using wall
2 – 6-8 Handstand holds 20-30 sec holds free standing / partner supported
3 – handstand walking
Metcon:-
35 Regional lunge 2 x 22.5/2 x 15kg
40 Push ups
500m Row or 400m run
40 Situps
35 Regional lunges 2 x 22.5/2 x 15kg