Warm-up:

200m Run then 3rds of:

4 Ring Row @2112

5 Donkey Kicks

6 Pistol Squat Negatives

Strength:

Every Minute on the Minute x 12min (4 sets)

1) 1-1-2 Dumbbell Bench Press x 6 reps

2) Strict Supinated Grip Chest to Bar Pull-ups or Rack Rows x 6-8 reps

3) Hollow Hold x 30sec

Gymnastics Conditioning:

4rds for Quality

10 Strict Handstand Push-ups

5 Ring or Bar Muscle-ups

10 Alternating Pistols

25 Double-unders

Finish:

As time allows finish with a nasal breathing flush. Run, bike, row, ski or a combo.