As a part of warm up
Every 4 min for 8 min (2 sets)

10 sec front level
1-5 Hip bridges
8 v-ups
6 straddle v-ups
20sec dead bug
10-60 sec handstand hold
1 Pull over, or try for 30 sec 

Practise handstandwalk

1 kick up to wall
2 kick up and walk 1-2 step to wall
3 kick up and walk 1m to wall
4 kick up and walk on the floor

Press hands and shoulders from the floor, tighten yourself as you do before a lift

L1: Walk 3m then hold handstand for time in a 1x1m space. If you succeed with hshold for more than 15sec, add an obstacle course,

8 rounds for time, TC 15 min

100 run
8 Overhead squat 40/30kg

L1: 60/43kg
L2: RX
L3: 20/15kg
L4: Frontsquat 30/20kg,