Sorry for yet another late post guys.
SWOD: Handstand push ups 3 x max reps. Alternate with chin up practice in between sets.
Metcon: Thruster Ladder. With a continuously running clock, do one thruster the first minute, two thrusters the second minute, three thrusters the third minute....continuing as long as you are able.
Use as many sets as needed within each minute.
Use 50% of your 1 rep thruster max. If you do not know your max then use 95 for men and 65 for women. Scale as necessary but push yourself on the weight.
Post your reps and minutes successfully completed to the comments section! cc