Strength:
Strict hand stand push ups progression
Advanced: 100%,70%,60%,60%
Eccentric (3-5sec down) 4X5
Box\Pike- 4X10
40sec Hollow Hold between each set

Metcon: 5 Rounds of 3min work, 1min rest
16 Weighted Step Up/ Reverse lunges
15 Push Up
*Max V Ups in the remaining time

Scaled: 4 rounds
12 Lunges
12 Push ups
12 V-ups
*1 min rest