Strength:
Every minute on the minute for 10 minutes:
Odd: 7 Dead Hang Pull Ups
Even: 7 Handstand Push Ups (scale reps if you cannot finish these in under 30 seconds)
Conditioning:
With a continuously running clock, run the given distance on the given minute:
0: 1 mile
12 minutes: 800m
18 minutes: 400m
21 minutes: 200m
23 minutes: 100m
24 minutes: 50m
