Strength/skills
Hand Stand Combo
1 handstand hold against wall 10 sec
1 knees on elbows (flexed arms position) hold against wall 5 sec
1 kick legs back up against wall and hold 5 sec
Then
Clean 1RM
Conditioning
5 intervals rounds for reps
45 seconds work / 15 seconds rest
Dumbbell snatches 25kg/15kg
Rest 90 seconds, then
4 minutes AMRAP
150m sprint
12 hand-release push-ups