Strength

Emom x 12 Minutes
Min 1 : :30 wall facing handstand hold
Min 2: :20-:30 chin over bar hold
Min 3: :30-:40 pike HSPU
Min 4: :40 Strict pull up / ring row

Metcon

For time:

30 Wallball
15 Bar facing burpee
15 hang power snatch
20 wallball
12 bar facing burpee
12 hang power snatch
10 wallball
9 bar facing burpee
9 hang power snatch