8 Rounds of 20 Seconds On / 10 Seconds Off (Tabata style – 16mins total):
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories

OG: Strict Chest to Bar Pull-ups, Strict Deficit Handstand Push-ups (4.5″/3″)
Fitness: Jumping Negative Pull-up (3 secs), Dumbbell Strict Press (35/20)

*Score is total reps and calories for all 16 minutes of work

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