Skill/Strength:
Every 3 min for 5 Rounds
1 Strict Press w/3 sec negative+1 2 sec Dead-Stop Strict Press+1 Strict Press
-Add load each round

Metcon:
20 Alt. DB Lunges at sides 50/35lbs
8 Bar Muscle Ups
20 Alt. DB Lunges at front rack
8 Bar Muscle Ups
20 Alt. DB Lunges overhead
8 Bar Muscle Ups
15 min cap

Accessory Work:
Every 2:30 for 5 Rounds
3 Strict Press at heaviest skill load
10 Kipping Handstand Pushups

Mobility:
3 min trap smash per side