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Health:
A. Three sets of:
A1. Strict Pull-Ups x Max Reps, Rest 45 seconds
A2. Nose-to-Wall Handstand Hold x 45-60 seconds, Rest 45 seconds
A3. Strict Supinated-Grip Pull-Ups x Max Reps, Rest 45 seconds
A4. Hollow Rocks or Holds x 45 seconds, Rest 45 seconds
B. Every 10 minutes, for 30 minutes (3 sets), complete the following as quickly as possible:
Row 500 Meters
Run 400 Meters
30 Push-Ups

Classic:
A. Three sets of:
A1. Strict Pull-Ups x Max Reps, Rest 45 seconds
A2. Nose-to-Wall Handstand Hold x 45-60 seconds, Rest 45 seconds
A3. Strict Supinated-Grip Pull-Ups x Max Reps, Rest 45 seconds
A4. Hollow Rocks or Holds x 45 seconds, Rest 45 seconds
B. Every 10 minutes, for 30 minutes (3 sets), complete the following as quickly as possible:
Row 500 Meters
Run 400 Meters
30 Push-Ups