Strength:
Strict handstand push up 5×5-10
Dish hold 5×20+ sec

Met Con:
12 min AMRAP
6 squat cleans 60/42.5
6 chest to bar pull ups
6 stoh 2x 32/24kg

On completion of the met con achieve a max 5rm DL within 3 mins (15 mins on the running clock including the amrap).