Sorry for the delay in getting these posts up.
Strength:
Squat 3 sets of 5 reps (87kg)
Conditioning:
As Many Rounds As Possible in 15 minutes:
1 Round = [3 Handstand Pushups, 5 Strict Pullups, 7 Knees-to-Elbows]
I made two substitutions: I did incline push-ups (feet 4' off ground) as I don't yet have a handstand pushup, and I counted pullups where my chin rose above the bar but where my chest failed to touch the bar. Since this Summer I've been doing chest-to-bar pullups and feel that it's been a tremendous aid in getting my first muscle-up, and improving pulling power all around. But I have a hard time getting chest-to-bar without kipping. So I still do strict pullups to the chin-over-bar standard.
10 rounds + 2 incline pushups.
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