A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Deadlift x 6-8 reps
Station 2 – Dumbbell Z-Press x 6-8 reps
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 40 seconds
Station 4 – L-Sit Taps x 40 seconds
B.
Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 – Strict Pull-Ups x Max Reps in 40 seconds
Minute 2 – Alternating Dumbbell Snatches x 15-20 reps
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