Gymnastics
Every 90 seconds, for 3 sets each of:
Station 1 – 3 Bar Muscle Up or BMU Technique
Station 2 – 10m-15m Handstand Walk or Wall Handstand March x 20 reps
Station 3 – Hanging L-Sit x 45 seconds
Workout
Five rounds for time of:
200 Meter Run
9 Toes to Bar
6 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups