A:
5min of technique practice Handstand Hold progression
then
3 sets: 1:00 (accumulated) hold, 1:00 rest

B:
0-5min:
400m “run” with 2 DBs in your hand
5-10min: 5min AMRAP
5 Devil Presses @ same DBs you used for the run
10 double DB Front Squats
10-12min: FULL REST
at 12min: 400m run as fast as you can

C:
3 sets:
1:00 weighted GHD Prone Hold
1:30 rest