HSPU and Pullups then OH Reverse Lunges, Row, T2B, Burpees and Thrusters

Every 90 seconds for 15 minutes (5 rounds of each) alternate the following, focus on full ROM and good form.

• Even Rounds – 3 – 5 x Handstand Pushups
• Odd Rounds – 3 – 5 x L-Sit Pullups

Then for time

• 50 x Alternating Single Arm Overhead Reverse Lungs @ 18kg
  
• 500m Row
• 50 x Toes to Bar
• 150 x Double Unders
  
• 50 x Sandbag Thursters

Results:  For the alternating lunges did sets of 10-15 per hand then switched.  Metcon in 19:08.