For max reps: 60 seconds of Bar Muscle-Ups or Strict Pull-Ups Rest 60 seconds 60 seconds of Strict Handstand Push-Ups or Push-Ups Rest 60 seconds 60 seconds of Rowing (for Calories) Rest 60 seconds 60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs) Rest 60 seconds 60 seconds of Ring or Stationary Dips Rest 60 seconds 60 seconds of Plank or Hollow Body Hold
Rest 4 minutes until the running clock reaches 15:00, and then...
Every minute, on the minute, for 18 minutes of: Minute 1 - Bar Muscle-Ups or Strict Pull-Ups x 60% of Reps Achieved in 60 seconds Minute 2 - Strict Handstand Push-Ups or Push-Ups x 60% of Reps Achieved in 60 seconds Minute 3 - Rowing x 60% of Calories Achieved in 60 seconds Minute 4 - Single-Arm Alternating Dumbbell Snatches x 60% of Reps Achieved in 60 seconds Minute 5 - Ring or Stationary Dips x 60% of Reps Achieved in 60 seconds Minute 6 - 40 seconds of Plank or Hollow Body Hold
