1. 4 rounds for time:
400m run
5-Burpee Muscle ups*1
10-Handstand Push-ups*2
(*1 these can be scaled 1:1 Burpee bar muscle ups, or 5-Burpees, 5-toes to bar, 5-Pull-ups, 5-Ring Dips in that order)
(*2 scale handstand push-up as you normally would, off a box or to heavy dumbbell shoulder press )

2. 5x100m Sprint