Warm Up
2 rounds
2 min cardio machine
20 plate hops
10 gtoh + halo with plate
5+5 plate press
5 box jump, step down (sharp)
:30 Wall Walk / HS Hold
then some front rack/oh mobility and start warm up sets

Strenght
Push Press 5x5 reps@65-70-75-80-85% of 1rm
Deficit Kipping Handstand Push Ups 3x8-12 reps
rest 1.5-2.5 min bwn sets

Metcon
3x2.5 min / 2.5 min off
15-20 HR Push Ups
30-40 Jump Over Rower / parallette / DB
Max Calories rowing or ski erg remaining time (alt time with partner full round)