STRENGTH Every 2 minutes, for 12 minutes: Minutes 1-2: Muscle ups x 4-6 reps Minutes 3-4: L-Sit Hold x 30 seconds accumulated time Minutes 5-6: Handstand Walk x 10 meters CONDITIONING Four rounds for time of: 14 Alternating Dumbbell Snatch (22.5kg/15 kg) 14 GHD Sit ups 400 Meter Run