STRENGTH

Close Grip Floor Press: 3RM. Rest 2:00
Beginner: 5 x 5, adding weight if form permits.

METCON 

Not for time:
”Buy in”
100 Ft. Handstand Walk or 60s of total Handstand Hold
Then,
30-20-10:
DB Rollback Tricep Extensions on Floor (50s, 25s)
Barbell Curls (95, 65)
T2B
Then,
”Cash-out”
200 Meter Single Arm OH KB Carry (100m each)
22:00 Cap on this work