Every 2 mins, for 18 mins (3 sets each) of:
Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps
(goal is to establish a 3-RM by your fourth set)
Station 2 – 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 secs
(accumulate the time if you’re unable to maintain this position unbroken)

then

Five rounds for max calories/reps of:
30 secs of Rowing
Rest 30 secs
30 secs of Double-Unders
Rest 30 secs
30 secs of Assault Bike
Rest 30 secs

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