Conditioning Strength

Every 90 seconds, for 18 minutes (3 sets of each):

 Station 1 – 30 seconds of Handstand Hold or 5-second Eccentric Descent Handstand Push-Ups
 Station 2 – 60 seconds of Hollow Body Hold
 Station 3 – 30 seconds of Chin-Ups

Rx Strength

Every 90 seconds, for 18 minutes (3 sets of each):

 Station 1 – 30 seconds for Max Reps of Strict Handstand Push-Ups
 Station 2 – 60 seconds of Hollow Body Hold
 Station 3 – Bar Muscle-Ups or Ring Muscle-Ups x 3-5 reps

WOD

Three sets for max reps of:

 60 seconds of Burpees
 Rest 60 seconds
 60 seconds of Box Jumps or Step-Overs
 Rest 60 seconds
 60 seconds of DB Plank Rows (hold push-up position, row left, row right…repeat)
 Rest 60 seconds
 60 seconds of Toes to Bar
 Rest 60 seconds