A1) 4x30 seconds on 30 seconds off: handstand hold
A2) Then every 90 seconds for 5 rounds:
5-10 strict HSPU or 5-10 pike pushups or box HSPU
*Rx+: Deficit strict
B) 4 rounds for time of:
Run 400m
24 air squats
12 burpee box jump overs (24/20”)
*If you have a weight vest, wear one. If you don't have a weight vest, hold a 25/20lb db (on shoulders, goblet position,etc)
*22 minute time cap
