120 Abmat Sit-Ups
20 Ring Muscle-Ups
Target Time: 6:00<10:00
Substitute 20 Bar Muscle-Ups, 40 Chest-to-Bar, 40 Pull-Ups or 60 Ring Rows, at your relative difficulty, for Muscle-Ups.
AMRAP, in 30:00, of:
30 Calorie Row
10 Handstand Push-Ups
Alternate between Ski, Bike and Row, but every new 30 Calories needs to be a different machine than the previous 30 Calories.
Substitute equal reps of Ring Dips, Bar Dips or Push-Ups (your most difficult option) for Strict Handstand Push-Ups.
Advanced modification (for some interval training) would be:
Every 6:00, for 5 rounds, complete:
20 Handstand Push-Ups