Thursday 9/26/2024

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)

Or

Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 - Supine Ring Rows x 10-12 reps @ 2111
Station 2 - Nose-to-Wall Handstand Hold x 60 seconds
Station 3 - L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you're unable to maintain this position unbroken)

B.

Two rounds for time of:
25/20 Calories of Rowing
800 Meter Run
20 Pull-Ups

Time cap = 14 minutes