5 Jump Squats
10 Rower Pikes
6-8 Half Kneeling Bottom Up KB Press/arm
A1: Muscle Clean 5,5,5,5; rest 90sec
A2: DB Pause Push Press 2sec pause in dip + 2sec Pause in OH; 5,5,5,5; rest 90sec
B: Handstand Push-Up Negative 3-5sec lowering to floor; 3-4reps more advanced athletes can kip to top of rep, otherwise lower, stand and kick back into HS); rest 1 min. x 3 sets.
If you are unable to safely do B with HS, do Pike position negatives with feet on a box.
C: For Time @ 75%
DB Deadlift -heavy
HR Push Up