Hanstand Push Ups + DB Muscle Clean and Press with Longshoremen Conditioning

Morning

Warm up
A.) Foam roll back
B.) Stretch groin/hamstrings/hips/quads

Results
A.) Comp
B.) Comp

Afternoon

Work
A.) 3xME Handstand pushups
B.) 3x5-8 Muscle clean and press
C.) 3RFT: 10 DB High pull - 20 DB shrugs - 30 DB hang muscle snatch
D.) 3x10 Stir the pot
E.) 3xRope slam variant (timer) - push up plank - hollow rock

Results
A.) 8/5/4
B.) 60lbs
C.) 7:24
D.) Comp
E.) Comp

Evening

Work
A.) -

Results
A.) -

Notes:
Today was great until everyone started to complain about the longshoremen work we did at the end. Its all well and good until I ask them to give everything they have. Jeez.