Handstand Push-ups 5x 5 strict (or do 1-2 strict + 3-4 kipping HSPU)
if you can’t do them, work on your HS hold vs wall & lower yourself negatively to a headstand
Every 3:00 for 15:00 (= 5 rounds)
30sec sprint on rower/ski erg
30sec L-sit Hold (on two parallettes/boxes/rings)
If you struggle with l-sit, do it one legged & reduce the time down to 15-20sec)
Work in teams of two, one partner starts on the rower & the other partner starts rowing once the first partner finished his/her 30sec effort.