Strict press
Warmup 
40%X3
50%x3
60%x3

work 
65%x5
75%x5
85%x5
2mins rest between sets

25 handstand pushup 
10 Pull Ups- no Kip chin over bar
800m run
25 handstand pushups
10 no Kip chin over bar
800m run
Record time 

PHA= strict muscle ups (round 1)
10 rope accents (round 2) in place of chin over bar