A good blog piece on the progressions for the handstand push up
Technique work and the POSE method. Running is a skill people spend little time working on technique and a ton of time on volume. If you are running incorrectly you will hurt yourself. Watch this video to learn more about how to run safely and correctly. 3 Technique Drills.
Skill WOD
10 min to work on Handstand holds/push ups
WOD
40 Double Unders
30 KB Swings (53#/35#)
20 Pull ups
4 Rnds
Cash Out: 400 M Run