Handstand work:-
12 min EMOM
1 – Wall walks
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:-
4 rounds
1 min max cals bike / ski / row
1 min max devils press
rest 2 mins