Skill:

Handstand Drills

One-arm HS holds

30 seconds each arm

Straddle Jump to HS

Perform 5

One-leg Tuck Jumps to HS

Perform 3 each leg

 

2 rounds for quality

 

Conditioning:

3-person Team WOD*

180 Wall-Ball Shots (20/14) at (10/9′)

60 Pull-ups

150 Deadlifts (135/95)

60 Burpees

120 Kettlebell Swings (53/35)

60 Box Jumps (24/20″)

90 Calories Rowed

 

For Time

*Equal work required

 

Flexibility:

Right side straddle – 1:00

Left side straddle – 1:00

Center straddle – 1:00

Butterfly – 1:00

Pike – 1:00

 

2 rounds for quality

 

 

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