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Various handstand push up scalings.

Strength:
Front Lunge 3×10
Ring row 3×10 (place weight on chest)
Met Con:
‘jackie’
1000m Row
50 Thrusters 20kg/15kg
30 Pull ups

CrossFit Rugby
Strength:
5 x 3 Hang to squat snatch – Superset with 3 jump sequence
Met Con: ‘The Master Chief’
Complete as many rounds as possible in 3 minutes
3 Power Clean 70/50kg
6 Front Squats 70/50kg
9 Pushups
Rest for 1 minute between the 3 minute rounds – complete 5 cycles in total