STRENGTH Two sets of: 60 Seconds of Muscle-Ups Rest 60 seconds 60 Seconds of Strict Handstand Push-Ups (or L-Seated DB Press) Rest 60 seconds 60 Seconds of Strict Chin-ups Rest 60 seconds 60 Seconds of L-Sit Hold (try to accumulate 30-40 seconds within the minute) Rest 60 seconds CONDITIONING Every minute, on the minute, for 12 minutes (3 sets each) for max reps: Minute 1 – 30 seconds of Toes to Bar Minute 2 – 30 seconds of Rowing for Calories Minute 3 – 30 seconds of Hollow-body rocks / hold Minute 4 – 30 seconds of L-Seated DB Press (17.5kg / 10 kg)