Lifestyle (Barbell Free)
Every 2:30 min x 7sets
30s Handstand Hold + 10 Seated DB Press
Every 4 min x 4 sets
10 Ring Rows
10 Push-ups
10 Hanging Knee Raises
10 KBS
12 Cal Row
*rest remaining time
Performance
Every 2:30 min x 5 sets
30s of Free Standing Handstand Hold Practice + 5-10 HSPU
Every 4 min x 4 sets
3 Bar Muscle-ups
6 T2B
9 Power Cleans (60/40kg)
12 Cal Row
*rest remaining time