A.
Three sets of:
Bulgarian Split Squats x 8-10 reps each leg @ 3011
Rest 45 seconds after each leg
Bent-Over Supinated-Grip Barbell Row x 8 reps @ 2111
Rest 45 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 45 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Strict-Handstand Push-Ups or L-Seated Dumbbell Presses
6 Strict Pull-Ups
12 Alternating Cossack Squats with Goblet Hold