A. 3 rounds
20 sec handstand hold
10 sec
20 sec active hang hold
10 sec rest
20 sec side plank left
10 sec rest
20 sec side plank right
10 sec rest
B. 6 min
Every 30 sec
Pull of choice
* 3 x seated pull ups
* 2-3 x strict pull ups
* 2 x ctb pull ups
* 1-2 x ring muscle ups
C. 20 min emom
1st 6-8 Ring/box dips 1111
2nd 8-12 x t2b / leg raises
3rd 15 x kb swings (heavier weight then usual)
4th 30-50 x du (if you proficient at doubles try to do them with breathing thru your nose only)
Manannan Fitness 