15 Turkish get-ups each side
Score as 1 rep per second held.
After your first, third, and fifth L-sit efforts, complete as many unbroken strict pull-ups as you can.
Assault bike calories
30 Deadball over the shoulder
Every 5 reps, carry the deadball 50 metres (must be held in a bearhug).
Time finishes after your fifth carry.
20 Wide grip kneeling clapping push-ups
20 Dumbbell rows each side
15 Dumbbell hammer curls
15 Strict bar dips
The wide grip kneeling clapping push-ups are much harder than you probably think, and I challenge you to get all 4 sets unbroken.