Skill:

Handstand Walking or Handstand Hold
*Spend 10 minutes practicing today.
*In between sets perform a 10s L-Sit OR a 10s Hollow Hold + 10 Banded Pull-aparts

Metcon:

Tabata: (:40 work/:20 rest)

5 rounds for max reps of:

wallballs (20,14)

box jumps with step downs (24,20)

handstand walking or shoulder taps

russian twists with plate (25,15)

max calories on bike/row

**Score is total wallballs + calories)

Back & Quads:

1 Rounds of:
60 Double KB Rows
60 Double KB Front Squat
*Use two light KBs and be smooth with each repetition ie. slow + controlled.