Run 400 - 6.5mph
10 push ups
10 incline sit ups
3 assisted pull ups
2 50m strides, 1 50m sprint
DB Shoulder Press 3x35#, 3x45#
Complete as many rounds in 12 minutes as you can of
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Ring handstand push-ups
I did 3 unassisted pull ups on the first round, had to assist the others progressively from 10# to 20#. For HSPU, I subbed handstand hold 30sec + 3x40# DB shoulder press.
Did 5 rounds, except time expired after handstand hold but before shoulder presses.
Lost a lot of time going inside to outside and back.
Run 400 -6mph
Walk 400 -4mph