A. Strength
On the 0:00
Max unbroken Strict Handstand Push ups (2 Ab mats/Box Hspu/Push ups)
On the 2:00
Max unbroken Strict Pull ups (Banded Strict pull ups/Ring Rows)
On the 5:00
Amrap 4:
1 Strict HSPU
1 Strict Pull up
2 Strict HSPU
2 Strict Pull ups
…
Add 1 Rep per round
On the 10:00
Amrap 4:
1 Ring/Box Dip
1 Ring Row
2 Ring/Box Dips
2 Ring Rows
…
add 1 Rep per Round
B. Conditioning
27-21-15-9
Cal Row/Bike/Ski
Overhead Squats (42,5/30)