Conditioning: Strating in push up with feet 30cm on the wall. hold for 2sec then 6 steps move on to the wall at a 45 degree angle, hold 20 sec, then 6 steps, move to a full handstand hold for 20 second, 6 steps move down following the sequence, continue as many times up and down as possible.
Scoop complex x 2
Metcon: 5 deadlifts (50kg)/5 jump over burpees, amrap in 1minute, followed by 5 pull-ups/5 sit-ups amrap in 1 minute
continue with the same rep scheme decreasing the round times by 10 seconds until finished.
Score is total rounds i.e. 5 pull-ups = 1 rounds