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