A. HSPU/push-up strength – 3-5 wall walks to warm up, then EMOM for 10 minutes: 1-5 strict HSPU OR piked push-ups (feet on box, hands on parallettes) OR 1 1/2 push-ups.
B. 3 max effort sets of false grip ring pull-ups or false grip ring rows.
C. For individual times:
2 x 800 m runs, rest 4 minutes, then:
1 x 400 m run.