Warm-up
3 Rounds 45 Sec stations, 15 sec rest
Plank (neutral
Side Plank (L)
Side Plank (R)
L Sit(rings if you can, boxes if you can't)

Strength
10 Rep Max Handstand Press
Every 3 Minutes for 3 Rounds
a. ME set @ 100% of 10RM
b. ME  toes and nose HS hold: play with balance off the wall. 

Conditioning
"Rahoi"
12 Minute AMRAP
12 Box Jump (24/20)
6 Thrusters (95/65)
6 Bar facing Burpee

Finisher
4 Minute AMRAP
20 Abmat sit-ups
20 Russian twist (unweighted)