Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-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)


Two rounds for time of:
20/15 Calories of Assault Bike (or 25/20 Calories of Rowing)
800 Meter Run
20 Pull-Ups

Time cap = 12 minutes (adjust repetitions or distances accordingly)