Warm-Up
200 Meter Overhead Walk (choose two same sized objects)
Holds! 
30 seconds on, 10 seconds off: 3 Rounds through
Hollow Lower to hold
Handstand press(laying on the floor pressing into wall)
Ring Hold

Strength
E2MOM for 5 Rounds: Overhead Press
1: 70% x 3 reps
2: 80% x 3 reps
3: 90% x 3 or more reps

Conditioning
20 Minutes (but not for rounds or reps)
12/10 Calorie Row
6 Strict Chest to bar Pull-Ups(sub spotted Chest to bar Pull-Up)
20 Russian twists (unweighted. count is 1,1,2,2....)
10 V up

Accessory
4x15 Reverse Fly