Warm up
20 Plank Transitions see video at bottom of page
100m run
16 DB Clean and Jerks (1 DB all the way to the ground each rep)
100 m run
16 Push Ups
100m run
6 Wall Climbs

If you are not going upside down there is an option for that.
Every 2 Minutes for 10 Minutes
1 Smooth Set of Deficit Kipping HSPU
or 4 Handstand Push Up Negatives
OR NON UPSIDE DOWN VERSION

Every 2 Minutes for 2 minutes
4 reps of tempo strict press (1 second up, 1 second pause, 3 seconds down)
This is going to be be tough

Wod
AMRAP 16 Minutes
24 Double Unders
8 Double DB Power Cleans 50/35s
24 Double Unders
8 HSPU

Target score 8 rounds plus
Scaling
Double Unders: Should not exceed :30 at any point or the amount per set should be reduced or modified to singles.

DB Power Cleans: Unbroken sets are the goal, scale the weight before the reps. Barbell: 105/70lbs.

HSPU: 2 sets or less the entire workout, or modify to DB push press or push ups.