Hey guys I have to apologize for not being able to see my posts over the last couple of days, the web host that runs the page changed its format and I've mistakenly been posting to the wrong part of the page... with out further a due:
For time:
21 Handstand push-ups
400 meter Run
21 Weighted pull-ups
15 Handstand push-ups
400 meter Run
15 Weighted Pull-ups
9 Handstand Push-ups
400 meter Run
9 Weighted Pull-ups
The weight for the pull ups on this one is up to you: Make sure it's low enough keep up good intensity, hold the weight either in between your ankles or on a load belt.
-leo