The Anticipation


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. 

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.