Group Warm-up straight into 10min of Handstand Play Time:

Spend some time working at your level of static handstand holds. This could mean just learning how to partially kick up to a wall or it could be holding a freestanding handstand for as long as possible.

Strength + Conditioning:

4 sets

10 Single Arm Dumbbell Hang Clean and Jerk (5/5)

20 Single Arm Dumbbell Overhead Walking Lunge Steps (10/10)

Rest 2min

Conditioning Test:

50 Calorie Assault Bike for time

All out effort!

Finish:

If time allows, go for a 10min nasal breathing run/bike/row/ski/bike recovery session.