February 10, 2017

A:Warm Up
00:00-03:00
Ride, row, run or skip

03:00-10:00
15 EB Thrusters
15 EB Push Presses
10 EB Overhead Squat
10 PVC Passes
10 Hand Release Push-ups
5 Perfect Burpees (Push up and a big jump as high as possible.)

10:00-16:00
Mobility for lats and triceps

16:00-30:00
Handstand skill work:
4 Rounds:
20s Hollow
20s Superman
10 Tuck Crunches
10 V-ups
1 Wall Walk
1 Tick tock

With remaining time, play with handstands

B: Open Test  (AMRAP - Rounds and Reps)

AMRAP 20 minutes:
50 Wall Balls @ 20/14
50 Double Unders
40 Box Jumps (24/20)
40 T2B
30 C2B Pull Ups
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Snatch (145/100)
10 Muscle ups

Courtesy of CompTrain
Scale as needed. If you plan to do the open as RX, then try this out and get as far as you can