Single Arm KB Swing: 4 x 10….if you’re up for a challenge, try single arm KB cleans (4 x 5 ea)
Front Squat: 5 x 3 (long rests??go heavy!)
Hand Stand Pushup: 4 x 4-10
On 4 minute interval; 3 sets of Pullups for Cumulative rep count (1 set = as many pullups as you can do / want to do before letting go of the bar); between each set of pullups run 300m; score = cumulative rep count for the 3 sets of pullups