Take 5 minutes after joint prep to work on the kick up to handstand.
A. Every 3 minutes x 5 sets
strict hpsu x 5-7
cleans x 5-7
NOTE: for the cleans, pick a weight that is heavy(ish) but that doesn't require more than 3 seconds to reset. Go up in weight with each set if you hit 7 with the appropriate amount of reset time.
Also, if you only manage 5 or 6 cleans on the last set then you probably picked an appropriate weight.
NOTE: For the hpsu - if you can't do the full ROM, go to a height. Be honest with yourself! If you are barely bending your elbows, you are far better off doing a ddhspu.
hspu can be be done chest or back to wall
cleans - can also do db cleans.
B. AMRAP in 7 minutes:
push press or jerk x 12 75/115 lbs
box jumps x 12 20/24"
Rest exactly 60 sec
C. AMRAP kipping chest to bar pull (chin) ups in 2 minutes
AMRAP jumping ring chin ups (progression 1-3)
AMRAP Ring rows (no hinge) @ 31x3
NO Bands for kipping.