Cash out…3×12 floor wipers + press

Basics:

Every 2 minutes, for 18 minutes:

Station 1: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips

Station 2: 45-60 second Nose-to-Wall Handstand Hold

Station 3: Alternating Pistol Progressions x 6-8 each leg

Every minute, on the minute, for 24 minutes (6 sets of each):

Minute 1 – Row 200/150 Meters

Minute 2 – 15 Kettlebell Swings

Minute 3 – 10 Thrusters

Minute 4 – 4-6 Strict Pull-Ups (add weight if these are easy)

Performance

Every 2 minutes, for 18 minutes:

Station 1: Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Station 2: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3: Alternating Pistols x 16-20 reps

(if you’re proficient, add weight with a kettlebell)

Every minute, on the minute, for 24 minutes (6 sets of each):

Minute 1 – Row 200/150 Meters

Minute 2 – 15 Kettlebell Swings (32/24 kg)

Minute 3 – 10 Thrusters (95/65 lbs)

Minute 4 – 12 Chest-to-Bar Pull-Ups