Workout of the Day
From 0:00-1:00, Row 12 calories (adult males) or 9 calories (adult females) and perform 6 hand-release push-ups
From 1:00-2:00, perform 2 one-legged squats, alternating legs
From 2:00-3:00, Row 12 calories (adult males) or 9 calories (adult females) and perform 6 hand-release push-ups
From 3:00-4:00, perform 4 one-legged squats, alternating legs
From 4:00-5:00, Row 12 calories (adult males) or 9 calories (adult females) and perform 6 hand-release push-ups
From 5:00-6:00, perform 6 one-legged squats, alternating legs
From 6:00-7:00, Row 12 calories (adult males) or 9 calories (adult females) and perform 6 hand-release push-ups
From 7:00-8:00, perform 8 one-legged squats, alternating legs…etc.

Continue this pattern, alternating between the row/push-ups and one legged squats, adding 2 reps of squat for each subsequent interval until no longer able. Score is the last successfully completed round + any additional reps completed during the failed round. There is a 12:00 work requirement for this workout. Any time remaining between a failed round (or half round) and the 12:00 generates a cumulative forward plank hold requirement. For example, if an athlete successfully completes 4 rounds (8:00), but then fails to complete all the push-ups during the subsequent round, the plank hold requirement is established from the end of the failed minute, in this case the “half-round” (9:00) to 12:00, so, 3:00 of plank hold.

then
As many attempts as desired to find:

Max Rep Strict Pull-ups

Post your scores to the Whiteboard.