A) 6 min. Every 30 sec.
:00- 15 sec. support position hold
:30- 10 perfect hollow/arch swings ring or bar
B) Every 2 min for 20 min. – 10 rounds
– 3-6 strict ring PU + 2-5 MU as able + 3-6 dips
C) Accumulate 15 Skin the cats
D) 4 min tabata – hanging L-sits