CF WOD:

A.) Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – Ring Muscle-Up WORK

Station 2 – 50-75 Foot Handstand Walk

(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)

Station 3 – L-Sit x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

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MIDDLE GROUND (Time):

50/35 Calorie Row

Directly into…

5 Rounds:

30 Double Unders, 10 Toes to Bar

Directly into…

50/35 Calorie Row