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
Metcon:-
Barbell cycling:
4-5 unbroken sets of:
8-10 Power snatch
rest 90 seconds – 2 mins
choose the weight you can cycle unbroken