Part I

Warm-up

3 rounds for quality of:

10 strict press

10 push press

10 push jerk

then

Every 30 seconds for 5 minutes complete 3 reps  of deficit hand stand push ups. Scale as needed.

Part II

Strength:

Push Jerk

5 sets of 3 

Work on form over weight!!!

Part III

Metcon:

In 12 minutes

Run 1 Mile for time

Then Max reps pull-ups for the remainder of the 12 minutes