From 0-15 mins:

Shoulder Press – Work to a heavy single for the day.

W.up:

5 reps @ 50%
4 reps @ 60%
3 reps @ 70%
2 reps @ 80%
1 rep @ 90-95%
1rep @100+ %

Rest 15-20 mins – get set for wod.

From 20 mins on the clock:

Handstand Helen from Hell 🙂

In pairs – share as pleased.

1200m Run
63 KBS @ 24/16
36 HSPU

Rest 2 mins

800m Run
42 KBS
24 HSPU

Rest 2 mins

400m Run
21 KBS
12 HSPU

Scaling:

Run – 800/400/200m
KBS – 16/12 kg or less
HSPU – 1 or 2 ABMAT, Boxed Pike HSPU or Pushup