A.

Every 2 minutes, for 12 minutes (2 sets) rotate through the following stations:

Station 1 – Rope Climb Technique Work – no more than 4 ascents

Station 2 – Handstand Hold Work (1 minute)

Station 3 – Tuck Rock to Tuck Sit x 15 reps

Conditioning

Three Rounds; for max reps/calories of:

3 Minutes of Rowing (for Max Calories)

2 Minutes of Hand Release Push Ups

1 Minute of Ring Rows

Rest 3 minutes