Bodyweight Strength Day!
You will have two minutes per each exercise for 20 minutes
Strict Muscle ups (no kipping)
Strict handstand push ups (no kipping)
If you are unable to do a strict muscle up then either do ring pull ups while maintaining a false grip or use a band to do strict muscle ups.
If you are unable to a stict handstand push up, then you will either do a descent or a negative lowering yourself from the top of the handstand until your head touches a ‘platform’ or you can do a handstand hold.
Conditioning: (partition as needed)
Spend 5-10 minutes doing front and back scales
Then: either GHD sit ups or bumper raises 30 each, and 30 hip and back extensions.