SKILL

EMOM 8:
ODD Minutes: 10-15 seconds L-Sit Hold
EVEN Minutes: 15-20 seconds Handstand Hold

METCON 

AMRAP 20:
10 KBS (53, 35)
10 T2B
400 Meter Run

EXTRA CREDIT

Rollback Triceps Extensions: 4 x 12. Rest 60s.