Strength:-
Handstands 12 min EMOM (4 rounds)
1 – 30 secs Nose to wall handstand hold
2 – 30 secs Handstand marching or plank marching
3 – 40sec Dish / Hollow hold


Metcon:-
3 Rounds
10 GTOH 50/35kg
15 Pull ups
20 Wall balls 20/14lbs or 9/6kg

Finisher:- Tabata Situps