STRENGTH

In 15 minutes work up to 3 rep max strict press

then:

3 x max hand release push-ups (60 sec. rest b/w each set)
3 x max distance hand stand walk
3 x 12 ring dips

CONDITIONING

"Meager"

5 rounds or 15 minutes, which ever comes first.

3 deadlifts, 405lbs
1 400m run
2 Turkish getups, 2pood
2 muscle ups

*Competitor: As prescribed
*Established: 365 DL/1.5 pood
*Recruit: Handstand practice. Assisted dips or bench dips. 225 DL /1 pood/2 assisted pull-up + 2 bench dip = 1 muscle up

Post weights to comments. Post time of completion to comments.