500 meter row
10 GHD hip extensions
10 GHD sit ups
10 broad jumps
30 second pigeon stretch
Work up to 2RM push press. Make sure this is strictly a PUSH PRESS and not a Push JERK.
21-15-9 reps for time
Handstand push up*
Head touching same plane as hands = RX
Scale first by reducing range of motion. You may add up to 2 ab mats under your head.
If you need more than two ab mats, you need to grab some heavy dumbbells, and press them overhead.