Strength:-
Strict Press 5 x 5
3 x 5 Strict Pull ups
3 x 10-20 max push ups

12min AMRAP
30 DU’s
30 DB push press (left arm) 22.5/15kg
30 DU’s
30 DB push press (right arm) 22.5/15kg
30 DU’s
30 KB swings 32/24kg

Handstand work, for quality;-
10min EMOM warm up
1 – 2-3 Wall walks
2 – 20 sec dish / hollow hold
3 – 20 sec arch hold
4 – 30 secs Handstand Marching (against the wall / free standing / off a box or plank shoulder taps).
5 – 1 min rest

Then 10 mins on skill, handstand holds or handstand walking.
Options:-
1 – 6-8 Handstand holds 20-30 sec holds using wall
2 – 6-8 Handstand holds 20-30 sec holds free standing / partner supported
3 – handstand walking

Metcon:-
5 rounds
7 Power cleans
5 STOH
7 Front squats
200m Run
rx=65/45kg”