12.3.13

For QUALITY not for time or score: Complete 5rds of Handstand Hold - 30 seconds, Handstand Push Ups - Max Reps, Static Pull Up Hold - 30 seconds, Strict Pull Ups - Max Reps, Hold Top of Dip - 30 seconds, Dips - Max Reps.  Perform isometric hold for 30 seconds, kick or drop down, shake out your hands, take a few breaths and perform max reps of prescribed exercise.  Rest as needed between exercises/rounds.  Extra Conditioning:  Set a clock, complete 5 rounds of 300m Shuttle Run (6 x 50m) every 3-minutes at max effort!