Health: A. Three sets (12 minutes) of:

A1. 30 seconds of Dynamic Push-Ups, Rest 30 seconds

A2. 30 seconds of strict Pull ups, Rest 30 seconds

A3. 30 seconds of L-Sit or L-Sit Progression, Rest 90 seconds
B. Every 5 minutes, for 25 minutes (5 sets) for times:

Run 400 Meters

25 Push-Ups
Classic:

A. Three sets (12 minutes) of:

A1. 30 seconds of Dynamic Push-Ups, Rest 30 seconds

A2. 30 seconds of strict Pull ups, Rest 30 seconds

A3. 30 seconds of L-Sit or L-Sit Progression, Rest 90 seconds
B. Every 5 minutes, for 25 minutes (5 sets) for times:

Run 400 Meters

25 Push-Ups