| Workout [NS] |
| Every 90 seconds, for 3 sets each: |
| 1) 30s Shoulder Taps + 30s Hollow Hold |
| 2) 15-30s Ring Support Hold + 15-30s Ring Catch Hold |
| 3) 45-60s Bar Hang |
| Workout [Reps] |
| 2 Rounds |
| 3mins MAX Calories |
| 2mins MAX DB Snatch (RX+: DB Squat Snatch) |
| 3mins MAX Calories |
| 2mins MAX Ring Dips |