Every 2 minutes, for 18 minutes:
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)
2. Handstand Walk x 10 meters (Handstand touches or 3 to 4 wall walks or Nose to wall holds for 60 sec)
3. 45-60 seconds of L-Sit or L-Sit Progression with Boxes
40 Seated Flutter Kicks – flutter with upper body off the ground holding pike crunch position throughout (l + r = 2 reps)
30 reverse crunches -start laying on back straight leg position 8 inches off the ground hand under butt. The bend knees while rolling back onto shoulder with hips high. Finish in the straight leg position, try not to touch down with heels and remain hovering for the set.