Warm-up

Strength: These do not have to be unbroken sets, so make them difficult. If you are proficient, add weight to pull-ups or deficits to strict handstands.

Every Minute on the Minute x 10min

1- Strict Pull-ups x 7-9 reps

2- Strict Handstand Push-ups x 7-9 reps

Conditioning:

Every Minute on the Minute for 16min

1- Dumbbell Thrusters x 10

2- Dumbbell Burpees x 10

3- Assault Bike x 12/8 or Row 15/12

4- Rest