A.
Every 2 minutes, for 18 minutes:
Split Jerk
*Sets 1-3 = 2 reps @ 70%
*Sets 4-6 = 2 reps @ 80%
*Sets 7-9 = 1 rep @ 85+%
OR
Every 90 seconds, for 18 minutes:
Station 1 - Landmine Press x 8-10 reps @ 2111 (Left Arm)
Station 2 - Landmine Press x 8-10 reps @ 2111 (Right Arm)
Station 3 - Farmer's Carry x 100 Meters
Station 4 - L-Sit x 45-60 seconds
(accumulate time with 10s on, 5-10s off)
B.
Complete as many reps as possible in 12 minutes of:
3 Strict Handstand Push-Ups
3 Strict Pull-Ups
6 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Strict Handstand Push-Ups
9 Strict Pull-Ups
and so on, continuing to add 3 reps each round.
