STRENGTH Every 2 minutes, for 12 minutes: Minutes 1-2: Rope Climb x 2 ascents (Scaledown: work on achieving 12 perfect L-Pull-Ups…or better yet, L-Pull-Ups Hanging from Towels) Minutes 3-4: L-Sit Hold x 45 seconds accumulated time Minutes 5-6: Handstand Walk x 10 meters (Scaledown: Handstand Wall Walks) CONDITIONING Complete as many rounds and reps as possible in 15 minutes of: Run 600 Meters 15/10 Strict Pull-Ups 20 Hand-release Push ups