Strength:
Deficit handstand push up 5-5-5-5
Add more height each set
Beginners:
Handstand push up progression

Metcon: 15 min AMRAP
12 Bike calories / 15 row
20 Sit up
12 Push press 50/35
20 Box jump

Option B: 15 min AMRAP
8 Bike calories / 12 row
14 Sit up
8 Push press 30/20
14 Box jump/ Step up