A. Handstand holds – EMOM for 10 rounds – Hold a handstand for 10-30 seconds, and rest for the remainder of the minute. Pick a time and stick with it. It will obviously get harder the more rounds you do, but pick a time domain that allows you to keep a good position (active shoulders, toes pointed, straight bodyline). Kick up into your handstand, or wall walk up – whatever you’re most comfortable doing. Scale down to a push-up hold.
B. Modified “Nancy”, one of the named CrossFit workouts, which consists of:
5 rounds for time of:
300 m row (400 m run in the unmodified version)
15 overhead squats (95/65)
Compare to April 22 2017, March 4 2013 or Jan 5 2013. Scale the weight if needed to about 50% of your max overhead squat.