Strength 

A1) Push Press

10,10,10 TnG (1 sec hold overhead)

A2) Wide Grip Strict Pull Up

30sec AMRAP  x 3

METCON

3 Rounds

Run 200m (Hard)

12-18 Toes to Bar (must be unbroken)

Rest 1 min

Row 15/12 Cals (Hard)

12-18 Unbroken Handstand Push ups or Push Ups (must be unbroken)

rest 2mins