A.
Take 10-12 minutes to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

B.
Every 2 minutes, for 18 minutes (3 sets of each) for max reps:
Station 1 – 90 Seconds of Assault Bike (for calories)
Station 2 – 60 Seconds of Strict Pull-Ups
Station 3 – 60 Seconds of Dumbbell Push Press