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Skillwork:

1X 1 Min Handstand hold 

1X 1 Min Nose and Toes to wall 

1 x 1 Min Hollow Hold

1 X 1 Min Plank hold

20 X Hollow Body Rocks 

10 X Strict Pull-ups 

Conditioning: 

10-9-8-7-6-5-4-3-2-1

Push Jerks 

1-2-3-4-5-6-7-8-9-10

Pull-ups

RX(95/65)