4 sets of:

4 reps Handstand Push-up

REST :30 seconds followed by,

:40 seconds max rep (easier version of HSPU)

*unlimited rest between rounds*

The first 4 reps should be your most difficult version of a hspu. Like strict, strict deficit, strict with shortened range of motion, etc. Max rep set will likely be a kipping or push press(scale) style movement. Not for score

Strength:

A.) In 5 sets, build to a heavy 10 rep Deadlift.

Between each set, perform 5 excessively high box jumps.

B.) 3 x 10 Negative Pull-ups (3 second down) *you may choose to get chin above bar in any fashion*