Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Cartwheel from Wall Practice x 40 seconds effort
Interval 2 – Three Quarter Handstand on Wall x 30-40 seconds
Interval 3 – Three Quarter Handstand (freestanding) x 8-10 reps
Every 30 seconds, for 6 minutes (4 sets) of:
Interval 1 – Full Support Hold on Rings x 10-15 seconds
Interval 2 – Catch Position Hold x 10 seconds
*Accumulate time if necessary by placing feet on the floor when needed.
Interval 3 – Squatted Muscle-Up Transition x 3-5 reps
*The squatted muscle-up transitions are the transition only. Shoulders should be as near to the rings as possible for the duration of the reps (no pull-up nor dip)
**Keep this movement slow and controlled. There should be no point in the movement that you feel you are utilizing momentum, and there should be no part of the movement that feels like you “drop” into a position.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Wall Climb x 4 reps
Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Ring Dips (with or without scaling option) x 12 reps
Five sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.