Build up to 70-80% of your true 1RM, go by feel if you don’t have recent, quality squat data. Complete 3 sets of 5 reps across NOT increasing weight.
Spend some time today dialing in your handstand push-up scales and progressions. The Met-con is a straight forward AMRAP, don’t get stuck on double unders, work to improve, but choose a number that you can get through in :60 or less
AMRAP in 12 minutes
40 Double Unders
20 Kettlebell Swings (55/35)
10 Handstand Push-ups