A. 5 sets:
5 Back Squats @ 30X1 Tempo
2 lengths High Knees
2 lengths Butt kicks
2-3 Strict Handstand Pushups

B1. Back Squat to heavy double
B2. 2 sets @ 90% of B1

C. For Time:
Run 500m
3 Handstand Pushups
Run 400m
6 Handstand Pushups
Run 300m
9 Handstand Pushups
Run 200m
12 Handstand Pushups
Run 100m
15 Handstand Pushups

*HSPU to Open 2015 standards