For time:
4 rounds of:
3 Strict Deficit Handstand Push-ups, 4/2 in
5 Hang Power Cleans, 185/125 lbs
7 Box Jump Overs, 24/20 in
— Rest 3 mins —
4 rounds of:
7 Box Jump Overs, 24/20 in
3 Strict Deficit Handstand Push-ups, 4/2 in
5 Hang Power Cleans, 185/125 lbs

Goal: sub 6 mins on each 4 rounder

This is designed to be short and quick! The handstand push-up work should be challenging but unbroken on each round. Ditch the deficit if needed in order to do so. Hang cleans are on the moderately heavy side but again, something that you should be able to get all 5 in a row with. Legs and lungs will be working on the box jump over so keep a strong pace here. The 3 min break should encourage you to go hard. With the reverse order on the second piece, you will feel a bit different stimulus but it will be similar. Don’t overthink it and continue to focus on that sub 6 min effort.

3 rounds for quality of:
Hollow Hold, 30 secs
Plank Hold, 20 secs
15 L/15 R Pallof Press