Strict Gymnastic 

Strict HSPU Cluster
1.1.1.1
tough deficit (rest 10 sec b/t reps 4 reps total)
1 min rest
4-5 reps Strict Pull ups weighted
1 min rest
x 3 sets

Interval / Gymnastic Volume

50ft handstand walk
5 RMU
10 push press 135/95
5 BMU
50ft handstand walk
2 min rest
x 3 sets

*score is time to complete all 3 rounds
*include rest time in your final score

Sport 

AMRAP 12

15 cal row
15 hand realse push ups
15 DB front squats 50/35 per hand