A. Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: L-Pull-Ups x 10-12 reps or L-Pull-Ups from Towels x 6-8 reps
Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
(use partner assist, Handstand Wall Runs or a 60-seconds Nose-to-Wall Handstand Hold if you don’t have handstand walks yet)
B. Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
15/10 Strict Pull-Ups
15 Kettlebell Swings
A. Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb x 2 ascents
Minutes 3-4 & 9-10: L-Sit Hold x 45 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
B. Complete as many rounds and reps as possible in 15 minutes of:
Run 600 Meters
15/10 Strict Pull-Ups
15 Kettlebell Swings (32/24 kg)
Rest Day