Every 2 mins for 18 mins (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10m
Station 3: Alternating Pistols x 20 reps

then

16 min EMOM (4 sets of each):
Min 1 – 200/150m of Rowing
Min 2 – 15 Handstand Push-Ups
Min 3 – 15 Box Jump-Overs (24″/20″)
Min 4 – 30-sec Front Leaning Rest on Rings

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