Friday
Skill
Handstand Pushup
Spend 15 minutes developing athlete's skills on handstand Push-Ups, for most individuals this time should spent on practicing the skill of the kipping rep, or development of strength through negatives. If athletes cannot kick into a handstand then they should be working on that coupled with wall-walks for strength building. Advanced athletes or those participating in the open should partner up and mark their lines for the open standard, then judge each others reps in partners.
Conditioning
8 Minute AMRAP
9 Overhead Squat 95/65
30 Double Unders
If athletes are not proficient at double-unders, have them substitute 30 singles or 15-20 mountain climbers. Proficiency for this workout needs to be less than :40 seconds each round spent on double unders.