A. Every 2 min for 16 min (4 sets)
1st 60 sec Handstand press ups practice *
+
16 x single arm renegade rows alternate
2nd 60 sec wall sit +
20 Banded good mornings

* work on negative hspu (slow decent), pike hspu, seated dumbbell press 5 each arm for 60 sec.

B. 12 rounds for time (15 min cap)
10 x press ups
10 x hang dumbbell snatch
30 x du (60 singles or 30 lateral hops over matt)

Scaling options

S1 12 rounds
5 x press ups
10 x hang dumbbell snatches
30 x du (60 singles or 30 lateral hops over matt)

S2 8 rounds
5 x press ups
10 x hang dumbbell snatches
20 x du (40 singles or 20 lateral hops over matt)

Bring a dumbbell and skipping rope.