AMRAP, in 8:00, of:
10 Strict Handstand Push-Up/Dips/Push-Ups
20 Abmat Sit-Ups

Rest 5:00

AMRAP, in 8:00, of:
10 Pull-Ups or Ring Rows
20 Double KB Racked Lunges or DB Farmer Carry Lunges

Rest 5:00

AMRAP, in 8:00, of:
5 Bar Muscle-Ups/10 Pull-Ups or Ring Rows
20 Air Squats Or Goblet Squats

If you are pushing your limits on any of the above pieces then lower the reps while maintaining a 1:2 ratio. for example, if you can only do 5 HSPU per round, then you’ll do AMRAP 5 HSPU and 10 Sit-Ups. This will allow you to perform a more challenging movement, but not halt your movement in these quick AMRAPS.

On Lunges and Squats, you choose weight that’s as heavy as you can go while maintaining high speed..