– Skill: Today we’ll spend the first part of class working on Handstand Holds. Each interval you’ll spend 40s working and then the even minutes we’ll perform some accessory work for the back/triceps. This 40s of work does not need to be a hold for the entire 40s and can be broken up however you choose. – Metcon: Today’s workout should be around 75% effort. The snatches/T2B will likely get your heart-rate up so look to get your heart rate down on the rower with long strokes, smooth recovery.