A. Every 2 minutes for 12 (6 rounds) 

6-5-4-3-2-1 = Strict HSPU reps 

16/12 rowing calories each set

HSPU are more important here so lower the calories if you’re able to complete all HSPU reps – however if the reps are too much for strict lower reps but aim to keep the movement STRICT! 

Scaled: piked box press ups or HSPU negatives to a plate 

On minute 12 Every 3 minutes for 12 minutes (4 rounds) 

10 kipping HSPU 

3-8 strict pull ups 

B. 3 rounds:

DDB overhead walking lunges x 10 steps

30 hollow rocks

rest between sets