BASECAMP

Skill: Handstand holds or Crow holds (upside down)

Strength:

5×8 double kb front rack squats (AHAP)

Conditioning:

Max Effort 2 min: T2B

Rest 2 min

Max Effort 2 min: DU

Rest 2 min

Max Effort 2 min: Burpees

VERTICAL X 

Skill: Handstand holds or Crow holds (upside down)

Strength:

Work to a heavy 2 Rep Front Squat

Then

1×20 Back Squat @50% (+30/15#)