PART 1: 

Every 3 minutes, for 18 minutes (two sets of each):
Station 1 – 3 Minutes of Rope Climb Skill Practice or Strict Pull-Ups x 6-8 reps @ 21X0
Station 2 – 3 Minutes of Handstand Walk Practice or Handstand Hold x 45-60 seconds
Station 3 – 3 Minutes of Ring Muscle-Up Skill Practice or L-Sit x 45 seconds 


PART 2:

Rounds of 21,18,15,12,9,6, and 3 for time of:
Alternating Single-Arm Dumbbell Snatches
Rowing Calories