Warm Up: 10 PVC Good Mornings, 10 GHD Sit Ups, 10 KB Shoulder Press (stay below a 16kg bell)
Strength: Overhead Squat 5x5
Every Minute on the Minute for 30 minutes perform the following:
5 Pull Ups
10 Push Ups
15 Air Squats
Score is the final round you were able to complete successfully within the minute. If the clock catches you, rest for the next minute and then keep going so as to get a better workout. Do this as necessary for the duration of the 30 minutes.
REC: Plank for 5 minutes (2 minutes in plank, 1 minute on right side, 1 minute on left, 1 minute reverse plank) then accumulate 90 seconds of "L" hang/sit in any variation.