Total 90 min

2 sets of:
10 HSPU 1 abmat
10 T2B
10 burpee

Skillwork: HS/HSW practice for 10-15 min

A.
Complete as many rounds and reps as possible in 20 minutes of:
5 Muscle-Ups > 5 ring dips
10 Strict Handstand Push-Ups > L-seated DB press, 5 x 25 lbs DB + 5 x 8 kg KB
20 Kettlebell Swings (32/24 kg)
Result: 4 + 13
Avg/max HR 167/183

Rest exactly 5 minutes, and then…

B.
Complete as many rounds and reps as possible in 20 minutes of:
20 Chest-to-Bar Pull-Ups > 10 strict pull ups, almost tore hand @ part 1
40 Calories of Rowing
80 Double-Unders
Result: 3 + 2
Avg/max HR 179/189