All Levels

Strength
Every minute, on the minute, for 15 minutes complete:

Minute 1 – Isometric Hold on Pull Up Bar x 20-30 seconds
(goal is to pin chest to bar – or as close to it as possible – keeping shoulder blades down and back)

Minute 2 – Handstand Walk x 15-20 meters

Minute 3 – Skin the Cat x 4-6 reps

Metcon
Three sets for max reps of:
60 seconds of Burpees
Rest 60 seconds
60 seconds of Box Step-Overs
Rest 60 seconds
60 seconds of Dumbbell Plank Rows
(hold push-up position, row left, row right…repeat)
Rest 60 seconds
60 seconds of Toes to Bar
Rest 60 seconds