Warm Up:
 Thoracic Iso Holds Followed by… Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3 Then… Strength:
Deadlift x 15 reps 
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps 
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps 
Rest 15-20 seconds
Handstand Push-Ups x Max Reps Workout: 4 Rounds of 2 minute AMRAP
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps 
10 Push Press (60Kg/40Kg)
Rest 2 minutes between sets Postworkout: 15 minutes of 8 Straight deadlifts 8 Hex squats 15 Leg bandy extensions 15 leg bandy curls Rest 1 minute between rounds