With an Urge

SKILL – Handstands/Handstand Pushups

STRENGTH – Back Squat 5 sets of 5

Work at 85% of your 1 rep max.

METCON – 3 rounds (3:00 work/1:00 rest)

Run 200 meters

25 Wall Balls

As many handstand pushups as possible as possible in remaining time.

Level 1 – 30 Wall Balls, Handstand Pushups (deficit if possible)

Level 2 – Handstand Pushups

Level 3- Wall Ball 14/10, Regular pushups or Handstand hold

Level 4 – Wall Ball 12/6, Regular or scaled pushups