A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR Low Ring Muscle Up Progression x 5-6 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
L-Sit Hold x 45 seconds accumulated time
Scaled:
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: 6-8 Ring Rows + 6-8 Ring Dips
Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12 & 17-18:
45-60 seconds of Hollow Rocks or Holds (accumulated)
B.
Three sets, for max reps/calories of:
3 Minutes of Assault Bike or Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes
