Strength

5×1 Handstand Negatives.  Lockout the handstand and control your descent as slow as possible. You don’t need to be able to do a handstand push-up to do this movement!

then 

Double Tabata alternating between
Superman Hold and Hollow Body Rocks 

WOD

21-15-12-9-6-3 for time of
Deadlits 165/115lbs

200M Sprint between each round.