Handstand work, for quality;-
10 min EMOM
1 – 5-8 Bunny Hops
2 – 20-30 sec dish / hollow hold
3 – 5-6 Long Walkouts (straight leg walkout with hands further infront (not under shoulders)
4 – Split leg wall stands (helps with static handstand hold practice)
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
Pairs Metcon:-
In a 12 minute window complete as many reps as possible of:
12 rounds in pairs wod (alternating rounds)
In 60 sec complete
150/135m row + Max KB swings 24/16kg