STRENGTH
Every 4 minutes, for 5 rounds, complete:
200 Meter Run
200 Meter Row/Ski or 0.5 Mile Bike
5 Dumbbell Snatches/Arm (increasing if possible)

Scale-up is to a barbell snatch for 5 reps.

CONDITIONING
10-1, for time, of:
Strict Pull-Ups
Strict Handstand Push-Ups/Dips/Push-Ups

15:00 Time Cap

Scaling options include:
1)Get as far as you can, in 15 minutes, going from 1-10 at your most challenging option.
2)Kip or modify the movement.