STRENGTH
Strict handstand push up 5 x 3 (use deficit if required)
Strict pull up max reps, 5 sets.
Alternate between exercises for 5 rounds, rest up to 2 minutes between each exercise
WOD
5 Shoulder to overhead
5 High box jump
5 Muscle up
6 rounds, 1 exercise every minute
The barbell must start from the ground for the S2O (no squat racks) Choose a weight that is challenging for 5 reps. Scale muscle ups to pull up and push up or dips to build strength.