Handstand work, for quality;-
12 min EMOM
1 – Kick to handstands / bunny hop to handstand
2 – Dish hold 20 sec+
3 – Arch hold 20 sec+
4 – 30 secs Handstand Marching (against the wall / free standing / off a box or plank shoulder taps).
Then 8 mins on skill, handstand holds or handstand walking
Metcon:-
Every 3 minutes for 15 minutes
8/12 Cal Assault bike or 17/12 Row
10 Toes to Bar
10 Burpees