Strength:

3 Rounds:

A1) L-Hang

2 x :20

A2) Turkish Get Ups

3 each side

4 Rounds:

B1)Strict Toes to Bar or Floor Levers

8 reps

B2) Handstand or Hollow Holds

3x :10

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Conditioning:

AMRAP 7 Minutes:

50 Double-Unders

20 Thrusters

Scale Dubs to 50 Single-Unders or 20 attempts as appropriate. The thrusters should be heavy enough to possibly need to be broken up a bit into 2-3 sets.