Warm-up: 400m run, then 3 rounds

8 strict pull-ups, 10 air squats, 12 v-ups

WOD:

Eight sets of (total of 32 minutes):
45 seconds of Rowing (for max meters)
Rest 15 seconds
30 seconds of Strict Handstand Push-Ups  (NO kipping allowed and full depth required)
Rest 30 seconds
45 seconds of 24″/20″ Box Jump-Overs
Rest 15 seconds
30 seconds of Ring Dips
Rest 30 seconds

**Courtesy of CF Invictus