Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups/Pull-ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)


Five rounds for time of:
12 Bike Cals.
9 Toes to Bar
6 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups