A) Every 90 seconds x 3 sets:
Station 1
L3: ring MU x 3-5 reps
L2: 6-10 strict ring pull-ups + 6-10 strict ring dips
L1: 6-10 x banded supinated pull-ups + 6-10 dips
Station 2
L3: handstand walk x 30-50 feet
L2: handstand walk practice with partner (split 45s/45s)
L1: handstand wall hold (practice taking one leg off)
Station 3
L2: L-sit x 30 – 45 sec accumulation
L1: High knee hold on boxes x 30-45 sec accumulation

B) 3 rounds for time @ 90%:
– 400m run
– 20 alternating DB snatch (50/35ish)
– 10 toes to bar
R60S

C) 3 sets for quality:
– 1 lap double KB front rack walk (slow)
– 8 banded YTWs