Strength/Skill
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Stationary Dips x 15-20 reps @ 1111
Station 2 – Handstand Hold x 45-60 seconds
(perform with nose to wall if capable of doing so)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds
Metcon
Three rounds for time of:
Run 400 Meters
10 Strict Handstand Push-Ups
10 Strict Pull-Ups
20 Alternating Cossack Squats with Kettlebell Goblet Hold