Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Australian pull ups x 10-12 reps
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
Three sets for max reps against a 3-minute running clock:
15 Burpees
Strict Pull-Ups x Max Reps
Rest 3 minutes
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