3 Rounds for quality, not for time.
5-15 Strict Pull Ups (Rx+ 5-10 Muscle Ups)
15-25 Push Ups (Rx+ 10-15 Strict HSPU)
20 Hollow Rocks
Toes To Bar
At 8 Minute Mark:
1 Minute Plank
:20 Jumping Lunges
Repeat 8 times
Mark time you finish everything. Obviously if you go hard on the tabatas you might go slower on the second part. Don’t take the first part easy to get a faster time. Go hard and get a good workout.