WU:
Accumlate 1 minute of handstand holds
Then 2 rounds
10 pull-ups
10 PVC pass-throughs
 
Strength:
Strict press 5 x 5 @ 78% of 1RM
 
Cond:
"Loredo"
6 RFT
24 air squats
24 push-ups
24 walking lunges
400m run