A.
Three sets of:
Muscle-Ups or Ring Dips x Max Reps in 45 seconds
Handstand Walk x 30 Feet
L-Sit x 45-60 seconds (accumulated)
B.
Every minute, on the minute, for 16 minutes for Max Reps/Cals:
Minute 1 – Rowing (for calories)
Minute 2 – Strict Handstand Push-Ups
Minute 3 – Bar Muscle-Ups
Minute 4 – 30-Second Front Leaning Rest on Rings
