On a 7 Minute Clock

Run 400m
30 Jumping Lunges
20 Scap Pull Ups
Max Freestanding HS Hold in Remaining Time

Strength
On a 15 Minute Running Clock:
Build to a heavy set of 2 Push Presses

Wod
200m Run
10 Hang Power Cleans 115/75lbs
10 Handstand Push Ups
200m Run
10 Hang Power Cleans 115/75lbs
10 Handstand Push Ups
200m Run
10 Hang Power Cleans 115/75lbs
10 Handstand Push Ups
200m Run

Strength Stimulus:  Heavy Rest: As Needed
Coach Focus: Coaches should review the points of performance for the push press before starting the 15 minute clock. Coaches should also instruct their athletes not to rush to the 2RM but rather warm up sufficiently with lighter, faster reps.

Wod
Feel: Cardio Pacing: Sustain
Target Score: 6-8 Minutes Firebreather Score: Sub-5 Minutes
Scaling:
^–  Run: Should not exceed 1:15 to complete or the distance should be reduced slightly.

^–  Hang Power Clean: Should be 1 unbroken set that is performed quickly. If an athlete can not
remain unbroken or move fast, the weight should be reduced
^–  HSPU: Should not exceed 2 sets at any point. Reps may be reduced to as few as 5 or scaled
to barbell push press. Athletes need to have a rep scheme that doesn’t push them to muscular failure to maintain the cardio stimulus.
Coach Focus: The running should be the bulk of the time spent in this workout if implemented correctly. Athlete should be told to run hard, and not use the run as “recovery” due to it being a major part of this workout. Barbell and gymnastics should never exceed :30 (each) so that the stimulus for the workout is met. If scaling to barbell push press for the HSPU athletes should only have 1 bar for safety & logistical reasons, so whichever lift is “less strong” becomes the governor of the weight used.

Extra outside
3 Rounds 800/750m Row
Rest 1:00