A. Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps

(OR Low Ring Muscle Up Progression)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18:

45-60 seconds of L-Sit or L-Sit Progression with Boxes

B. Every 3 minutes, for 15 minutes (5 sets):

Row 250 Meters

10 Burpee Box Jump-Overs (24″/20″)"