Health/Classic:A. Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – Muscle-Ups x 3-8 reps

(or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @ 2111)

Station 2 – Arch to Hollow Rolls x 20 reps

(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)

Station 3 – Supine Ring Rows x 10-12 reps @ 2111

(get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)

Station 4 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary

(OR 45-60 second Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)

Against a 2-minute running clock, complete a total of six sets of the following:

Row 300/250 Meters

Push-Ups x Max Reps

Rest 2 minutes between sets