Part A:
3 sets
Max strict HSPU
Once you fail do kipping until you fail
If you cant do Strict HSPU
do 3*12 Pike pushups/ Neutral grip DB Press
Once finished each set rest 2 minutes
8-10 minutes
Part B:
4 Rounds
3 minutes each round
Rest 2 minutes between workouts
1) Run 500m
Remaining time Ring/box dips
Score = Run time & Reps
18 minutes Total
Part C:
Bar hang challenge
Part D:
stretch & mobility