Strength:
Four sets of: 20-Handstand shoulder taps 10 Tempo Ring Dips 20-Handstand shoulder taps 7 Strict Handstand Push-Ups to 4″/2″ Deficit Rest 3 minutes
Team workout:
In teams of two, alternating each movement, complete ten rounds for time of: 400 Meter Run 10 Overhead Squats (115/75 lbs) 10 Burpee Box Jump-Overs (24″/20″)
(Partner A runs; Partner B performs 10 overhead squats; Partner A performs 10 burpee box jump-overs; Partner B runs; Partner A performs 10 overhead squats; etc….)