A) Every 90 seconds x 3 sets:

Station 1

• L3: 2-3 x (1 muscle up + 5 ring dips)
• L2: 6-10 strict ring to chest 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

• L3: hanging L-hold x 30 sec accumulation
• L2: L-sit x 30 sec accumulation
• L1: high knee hold on boxes x 30  sec accumulation

 

B) For time:

– Run 800m

– 40 RKB swings (53/35)

– Row 1000/800m

– 40 RKB swings

– Run 800m