Warm Up
2 Rounds
10 Shoulder Pass through
5 Scap pull-up(3 Second hold at the top)
3 Rounds
1 Wall Climb
3 Strict Pull- up
5 HR Push-Up
7  KB Rows (heavyish)

Skill
Every 50 Seconds for 12 Rounds
1-11: X Handstand Push-Ups (strict)
12: ME Handstand Push-Ups (kipping is allowed

Strength
5x5 Strict Chin up (AHAP)
Each set should be from 8-10 difficulty(ending in 5RM)

Conditioning
"Helen"
3 Rounds
400 Meter Run
21 Kettlebell Swings
12 Pull-Ups (sub jumping pull-ups)