Total 105min

2 sets of:
Row 300m
10 wall ball
10 burpee

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110 8,6,6,6 no tempo
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds > nose to wall, 45, 40, 30, 30
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 40-50 reps 40, 37+3, 40, 50

B.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Build over the course of the 8 sets.

C.
One set of:
Strict Overhead Press x 10 reps @ 65-70% of 1-RM

D.
Every 12 minutes, for 24 minutes (2 sets) of:
Run 800 Meters > 750 meters
15/10 Muscle-Ups > 12 ring dips
Run 800 Meters > Row 800 meters
Results: 9.38, 9.37
Avg/max HR 173/191 (171/184, 178/191)

E.
Own additional work, 3 sets of:
8 HSPU 1 abmat
15 GHD situps
Rest 2 min between sets
Results: 4.40, 3.26, 3.56 = 16.02

F. 1000m row