Strength:
Not for time. Work your way through each section before moving to the next movement
10 10 second handstand hold (belly to wall)
20 tuck ups
30 deficit hand release push up (set plates for your hands)
40 superman holds

WOD:
4 Rounds of:
4 Minutes to complete:
500m row sprint +
Round 1) 5 Power Snatch + 5 burpee box overs
Round 2) 7 Back Squats + 5 burpee box overs
Round 3) 9 Front Squats + 5 burpee box overs
Round 4) Repeat round of your choice + 5 Burpee box overs