Overhead Squat (10-12 min x skill and weight build)
Skill is meant here to indicate "mobility" and "movement quality". You’ll need to figure out if a squat snatch is appropriate or how you’ll otherwise get the barbell into position. Also, whether you can you handle the Rx’d weight.
Handstand Push-ups (5-8 min skill work)
This portion of the warm up is designed to prime your HSPU and figure out if you’re going to do it Rx’d or with an AbMat.
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP
8 Bar Facing Burpee
4 Overhead Squat 155/105