HANDSTAND WALK/HANDSTAND HOLD PRACTICE & 5 ROUNDS OF...

A) Skill:

10:00 of Handstand Walking or Handstand Hold Practice

*In between sets perform a 10s  L-Sit OR 10s Hollow Hold + 10 Banded Pull-aparts

B) WOD:

5 Rounds of 40s work/20s Rest for max reps:

1a) Wall Ball Shots (20/14)
1b) Box Jumps w/ step down (Rx = 24/20, S = Lower Box, Step-ups)
1c) Handstand Walking or Alternating Shoulder Taps
1d) Russian Twists w/ a plate (35/25)
1e) Max Calories on Assautl Bike OR Rower

*Score = Total Wall Ball Shots + Calories

C) Back + Quads:

1 Round of:

60 Double KB Rows
60 Double KB Front Squats
*Use two light KBs and be smooth with each repetition (ie. slow & controlled)