Weightlifting
Five sets of:
Unsupported Seated Strict Press (3-4 reps)
Rest 2-3 minutes

Metcon
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
8 Strict Pull-Ups
12 Handstand Push-Ups

Accessory Work

Every minute, on the minute, for 6 minutes:
Minute 1 – 45 Second Hollow Body Hold
Minute 2 – 45 Second Prone Plank Hold