A. Every 2 Minutes for 18 Minutes (3 sets of each):
Station 1: Muscle Up x Max Reps in 45 seconds (or 3 Rolls to Candlestick + Low Ring Muscle Up Progressions x 3-4 reps)
Station 2: Handstand Walk x 10m
Station 3: Alternating Pistols x 10-14
B. Every Minute on the Minute for 20 Minutes (5 sets of each):
Min 1: 12/8 Calories of Assault Bike (or 200/150m Row)
Min 2: 16-20 Alternating Reverse Lunges with KBs/DBs
Min 3: 12-15 Box Jump-Overs (24/20)
