Strength:-
Handstand work, for quality;-
12 min EMOM
1 – Nose to wall handstand holds
2 – Dish hold 20 sec+
3 – Bunny hop to handstands or kick to handstands
4 – 30 secs Handstand Marching (against the wall / free standing / off a box or plank shoulder taps).
Then 8 mins on skill, handstand holds or handstand walking\
Metcon:-
Every 5 mins for 15 mins (3 rounds)
15/12 Cal row
12 Thursters 60/40kg
9 Pull ups
6 Bar facing burpees