A.
Every 90 seconds, for 18 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – Strict Toes to Bar x 6-8 reps @ 2110
Minute 3 – Handstand Hold x 45-60 second
Minute 4 – L-Sit (or L-Sit progression) x 45 seconds (accumulated)
B.
Two sets for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Kettlebell Swings
3 Minutes of Rowing (or Assault Bike)
2 Minutes of Stationary Dips