Warm Up:
6 min:

40 Single Under
8 SDHP
10 Scapula Push Ups
5 Table Top Pulses

Strength (Upper Body):

3 Sets of:
40 sec. Max Reps: Hand Release Push Ups
Rest 1 Minute
45 sec. Max Reps: Dips
Rest 45 sec.
40-60 sec.: Handstand Hold / Pike Hold

WoD

EMOM x 9 Minutes: (50 on / 10 off)

1: Odd Object SDHP
2: Odd Object Power Snatch
3: Arch Hold

Weekly Challenge: 1:30 Minutes of Hollow Hold (scaled: Tuck Hold)
every time you drop perform 3-5 Sit Ups