Warm-up

Strength:

Every 2min x 12min Push Press x 2 + Power Jerk x 2

Conditioning:

3rds for Max Reps of Strict Handstand Push-ups and Strict Pull-ups

As Many Rounds and Reps as Possible in 2min of:

20/15 Row or 15/12 Bike + Max Strict Handstand Push-ups

Immediately Followed By:

As Many Rounds and Reps as Possible in 2min of:

50 Double-unders + Max Strict Pull-ups

Rest 1min

Finish:

3 sets

10 Single Leg Tuck-ups + 30sec Hollow Hold

Rest 30sec