Workout for Saturday January 7th 2017

Skill/Lift:
A1) strict pull ups @3113/banded strict pull ups @3113/ring row @3113
5 sets of 3-5
A2) wall facing handstand hold/pike hold/overhead barbell hold
5 sets of 30-60s
Conditioning:
16 min to complete max rounds with a partner- trade off movements
20 wall balls
6 pull ups
6 hspu/DB shoulder press/pike variations/push ups
Accessory:
12/12 crossed leg sit with twist
30/30s overhead DB hold