Strength/Skill
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

Metcon
Three sets for max reps against a 3-minute running clock:
Row 600/500 Meters
Strict Pull-Ups x Max Reps
Rest 3 minutes”