Warm-Up
3 Rounds
7 Hand release Push-Up
5 Ring Row (False Grip)
15 second Handstand Hold (toes and nose)

Skills
Every 2 Minutes for 5 Rounds
5 Handstand Push-Ups(strict) (20X0)
Sub 3 Handstand Negatives (5 second descent)

Strength
10 Rep Max Bench press
3x8 @ 90% of 10RM

Conditioning
For time
75 Deficit Push-Ups
Every time you break: 200 Meter Row

Finisher
4x for quality (on your own)
a:12 Filly Press (20X0)
b: 12 Chinese Row(per side) (20X0)

Weightlifting Club
Every 2 Minutes for 5 Rounds
1+1+1
Power Clean+Push Press+ Jerk
Every 2:30 for 4 Rounds
2+1 Clean + Jerk
8 minutes to continue working up towards
heavy clean and Jerk

Every 2:30 for 4 Rounds
3 Clean Pulls @ 115%"