A.
Complete as many rounds and reps as possible in 20 minutes of:
2 Ring Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings (32/24 kg)
—OR—
Complete as many rounds and reps as possible in 20 minutes of:
4 Strict Handstand Push-Ups or 8 Dumbbell Push Presses
8 Strict Pull-Ups
16 Kettlebell Swings
B.
Every minute, on the minute, for 12 minutes:
Station 1: 40 Second Right Side Plank
Station 2: 40 Second Left Side Plank
Station 3: 40 Seconds of Flutter Kicks
