A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Stationary Dips x 10-12 reps @ 2111
Station 2: Nose-to-Wall Handstand Hold x 60 seconds
Station 3: Landmine Row x 8 reps each side @ 2111
B.
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Strict Handstand Push-Ups or L-Seated DB Presses
Minute 3 – 20 Alternating Reverse Lunges with KBs/DBs
Minute 4 – 30-Second Front Leaning Rest on Rings
A) 4 rounds: SD 4×12 / N2W @50, 45, 40, 35s / LR @25, 30, 35, 35kg.
B) Did 20m EMOM. Completed all rounds in prescribed time. L-Sit Press and ARL both with a pair of 10kg DB (I decided to go light).