Skill:
Handstand practice - 15min
Metcon:
4 Rounds for max reps:
1min Deadlifts (#80/50)
1min Ring Dips
1min Burpees over the bar
1min Rest
Endurance:
AMRAP in 30min:
1km Row or Run
20 Burpee Tuck Jumps
30 Plate Thrusters (#15/10)
40 Abmat Situps
50 Walking Lunges Steps
100 Double Unders