imageHealth:
A. Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Strict Pull up x max reps
Minutes 3-4, 9-10 & 15-16: 1-3 wall walks
Minutes 5-6, 11-12 & 17-18: 20-30 seconds of L-Sit or L-Sit Progression with Boxes

B. Every 3 minutes, for 15 minutes (5 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)

Classic:
image

A. Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Strict Pull up x max reps
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters or 3 wall walks
Minutes 5-6, 11-12 & 17-18: 20-30 seconds of L-Sit or L-Sit Progression with Boxes
B. Every 3 minutes, for 15 minutes (5 sets):
Row 250 Meters
10 Burpee Box Jump-Overs (24″/20″)