Front Pause Squat 5×3
All reps between 60-70%, 3 second pause
Handstand Work
Handstand Skill Work-Wall Walks 5×3
– Hand stand hold 5x :30
– HSPU negatives 5×3, 5 second descent
– Freestanding handstand hold 5×15 seconds
Choose one skill component to complete based on your current skill level or goals
Partner Metcon
Partner AMRAPx30
5 HSPU
10 box jumps (24/20)
15 sit ups
– Partners alternate movements
– Scale for HSPU is push presses at a moderate weight