I enjoy programming the metcon wod first before we lift something. gives a little different stimulus. You have a bit more energy for the WOD as you are hitting it fresh. Once fatigued lets hit some strict strength work and make it just a bit more difficult...
Also adding a bit of frequency to this week. We did a difficult skill in hand stand walks yesterday, well lets have that turnover into our hand stand pushups today to get a bit more gymnasty.
3 rounds for form-
8 Toe touches to air
6 air squat holds
2 hand stand mounts
Chest 2 Bar PullUp
B.) 5x5 Strict press (all sets at heavy weight)