Warm-Up
200 Meter Mixed rack walk (1 overhead, 1 rack)
3 Rounds
10 Close stance Air Squat
10 Z Press( both sides with KB/DB)
20 second Handstand Hold (Toes and Nose)

Test 
5 Rep Max Overhead Squat

Conditioning
"Nancy"
5 Rounds
400 Meter Run
15 Overhead Squats (95/65)