Strength

5 rounds: As many reps as possible of push press @ 135/95/65 in 20 seconds, rest 1:40 b/w rounds

Rest exactly 3 minutes, then…

Death by Handstand push-up or hand release push-up (20 min time cap)

With a continuously running clock do one hand release push-up/HSPU the first minute, two hand release push-ups/HSPUs the second minute, three hand release push-ups/HSPUs the third minute…max 20 minute time limit.

Use as many sets each minute as needed.

Conditioning

10 rounds of…

20 seconds max effort sprint
Walk for 2:40