A) Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – 3-5 muscle-ups negatives (5 sec descent)

Station 2 – strict HSPU x max reps (get at least 10-12)

OR 20 nose and toes handstand hold shoulder touches

OR 3-5 wall walks – stay in hollow position

Station 3 – L-hang x 30-45 seconds accumulated

 

B) 20 minutes constant movement (60-70% pace):

– 250m row (medium pace, damper at 3)

– 20 sec supinated bar hang

– 200m run

– farmers carry down and back (70+/50+ per hand)

– 10 push-up shoulder taps

*Focus should just to consistently move well.