Fitness
A.
Every 2 minutes, for 12 minutes:
Supinated-Grip Strict Pull-Ups x 3-8 reps
L-Sit Hold x 30 seconds accumulated time
Handstand Walk x 10 meters OR 45-60 second Handstand Hold
B.
Four rounds for time of:
14 Alternating Dumbbell Snatch
14 Sit-Ups
400 Meter Run
Performance
A.
Every 2 minutes, for 12 minutes:
Rope Climb x 2 ascents
L-Sit Hold x 30 seconds accumulated time
Handstand Walk x 10 meters
B.
Four rounds for time of:
14 Alternating Dumbbell Snatch (55/35 lbs)
14 Toes to Bar
400 Meter Run