HIIT

Men/Women
25min AMRAP
2 Minute Pull-Up Hold (Chin above bar)
Every time you drop 200m Run
5 Minute Plank Hold
16 Step-Ups 18″/12″
2 Minute Hand Stand Hold
15 BW Squats

In remainder of 25 minutes:
5 KB Bulgarian Split Squats 20% (hold KB on side where foot is back)
10 KB Goblet Squats 70/35
10 Slams 50/30
5 Power Cleans 135/85
Rest 60

For the holds, goal is to hold for the entire time, pick up where you left off. No more than 3 attempts, then move on.