A – E2MOM for 12mins

1-2 Strict Handstand Push Up 6-8 reps

2-4 Strict Pull Ups 6-8 reps

And repeat for 3 sets

*find a rep range you can achieve for section (A), you can increase or decrease the intensity if to easy, etc add weight for the pull ups or deficit HSPUs.

B- 2km Row for time