A.Every 1:30 x 3 rounds
1st 8-12 ring dips
2nd 20 – 30 sec L-sit
3rd 60 x du’s or 1 min practice

B. 16 min emom
1st 10 x ring rows *
2nd 30 sec handstand hold
3rd 15 x goblet squats
4th 20 x kb swings
* feet on the box for added difficulty