Strength: Every 90 seconds for 10 rounds
1: 5 Strict deficit handstand push up
2: 5 Strict weighted pull up
*Only 1 movement per round

Option B: Every 90 seconds for 10 rounds
1: 8 Handstand push up/ Z press
2: 10 Ring row
*Only 1 movement per round

Metcon: 3 rounds of 4 min AMRAP
30 Kettlebell swing 24/16
15 Kettlebell thrusters
10 Bike calories/ 15 row
1 min rest after each round

Option B: 3 rounds of 4 min AMRAP
20 Kettlebell swing 24/16
10 Kettlebell thrusters
7 Bike calories/ 12 row
1 min rest after each round