Strength:
Overhead Squat 5-5-5-5-5
Perform a set every 2 minutes for 10 minutes

Conditioning:
AMRAP in 20 minutes
7 Handstand Push Ups
Run 400m
If you can do 7 unbroken handstand push ups for 20 minute, bring some long socks and be prepared for some rope climbs and a hero WOD.

Finisher:
2 Max Effort Hip Extensions.