1) Handstand Push Up/Push Up Skill:

-3×3 Wall Walks – 10 second hold at the top

-3×10 Seated Barbell Strict Press

-3×10 Hanging Hip Touches

-Tripod Positioning 

2) “The Cowboy Hat”

For Time:

100 Air Squats

200m Run

80 Sit Ups

200m Run

60 Hand Release Push Ups

200m Run

40 Box Jumps (24/20)

200m Run

20 Ring Dips

*18 min time cap