Basic
Every 2 minutes, for 18 minutes:
Movement 1: Supine Ring Row x 10 reps @ 2111
Movement 2: Nose-to-Wall Handstand Hold x 45-60 seconds
Movement 3: Hollow Rocks or Holds x 45-60 seconds
Every 4 minutes, for 20 minutes (5 sets):
Row 500 Meters
20 Jumping Lunges
20 Push-Ups
Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.
Performance
.Every 2 minutes, for 18 minutes:
Movement 1: Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Movement 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Movement 3: Strict Toes to Bar x 5-8 reps @ 3111
Every 4 minutes, for 20 minutes (5 sets):
Row 500 Meters
40 Double-Unders
20 Push-Ups
Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.