A. 3 sets
60 secs reverse plank pulse
90 secs Chinese plank facing down
10 plank to pike handstands feet on rower
Free rest
B. 3 sets
6-12 kipping ring dips
90 secs rest
10-16 strict matador dips
90 secs rest
C. For time, 20 min time cap:
20 bar muscle ups
20 goblet pistols (24kg/16kg)
10 bar muscle ups
20 goblet pistols (24kg/16kg)
20 bar muscle ups
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