Skill:
4 x 5 - Handstand Push-up w/ 5 sec lower (negatives)
Strength:
Squat
1x3@80%
1x3@85%
1x3@90%
1x3-5@95%
1x3-5@100%
WOD:
7 min AMRAP:
20x doubles (60 singles)
5 STRICT handstand push-ups or variation
**Rest 2 min**
7 min AMRAP:
6x - 10m shuttle runs
12 Wall Balls @ 20/14