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

Met Con:
10 dumb bell thrusters 22.5/15kg
2 burpees
100 double unders
8 dumb bell thrusters 22.5/15kg
4 burpees
80 double unders
6 dumb bell thrusters 22.5/15kg
6 burpees
60 double unders
4 dumb bell thrusters 22.5/15kg
8 burpees
40 double unders
2 dumb bell thrusters 22.5/15kg
10 burpees
20 double unders