Strength:
Strict handstand push up
1. Find max reps of  strict HSPU
2. 4 sets of 50%
3 Do deficit strict HSPU If you can do more than 10 reps.
4. Beginners can scale it with abmat,use a partner to assist or use all are regular scaling.

Metcon: 3 rounds for time
100 Double unders
12 Body weight deadlift
21 Burpee