Warmed up and started with the below workout but was struggling with the handstands after just two rounds. 

50 heavy rope singles 

15 jump squats 

7 HSPU 

Rest 1:1

Still sore from Gaia on Thursday, so I opted for some OLY work instead.

Clean and Jerk

Set a clock to 15 minutes and build to a heavy single

Score: 194-pounds

With 60% of your heaviest successful lift from above (116.4)

21 clean and jerks (done in unbroken sets of 3 - so 7 sets of 3 touch and go reps)

Score: 3:46

Goal is to get through this fast - but again focus on solid movement and maintain touch-and-go sets of 3. 

Midline

3 rounds

15 weighted abmat situps

30 abmat situps

Rest as needed between sets

I only finished one set of this as I was having some pain in my lower abdomen at the end of that first set. Held 14-pound wall ball at chest for the weighted situps - these were done butterfly style.