Max reps for time
Handstand push ups x 10 minutes
Chin ups with over grip x 10 minutes
Record score to site when done
6km run and arm circles for 3 minutes
Cool down with stretches
handstand push ups for regular push ups with elbows in and hands shoulder width apart.
Alternatively you could do bench dips or kitchen bench dips with feet airbourne.
sub chin ups for handrail pull ups, chest to bar. Resting is okay but the best score will go to the person who can push through the pain and generate the most repetitions so keep it constant. No switching between exercises. 10 minutes of handstand push ups and then 10 minutes of chin ups.