Strength:
Strict handstand push up
100%-70%-60%-50%-50%

Scaled:
1. shorten the range of motion with a abmat
2. Negative HSPU 3 sec on the way down 4 sets of 5
3. Box HSPU 4 sets of 5-10
4. Pike push up 4 sets of 5-10

Metcon: 15 min AMRAP
45 Double unders
15 Pull up
200m Run
15 Push press 50/35

Option 2:
Metcon: 15 min AMRAP
90 Rope jump
10 Ring row
200m Run/ Row
10 Push press 30/20