Strength

Emom x 12 Minutes
Min 1 : 5-8 Strict handstand push up / pike PU
Min 2: :30 Feet elevated inverted BB row
Min 3: :30 Feet elevated push up
Min 4: 5-12 wide grip strict pull up

Conditioning

4 sets :
In 1 Minute window :
:25 second machine @hard effort
Max power clean 60/40

Rest 1 Minute

4 sets :

In 1 Minute window :
:25 second machine @hard effort
Max shoulder to overhead