Weightlifting
Every 2 minutes, for 18 minutes (3 sets each) of:
Weighted Strict Chest-to-Bar Pull-Ups (3 Reps)
Handstand Walk (50-75 Feet)
L-Sit (60 seconds)
(accumulate the time if you’re unable to maintain this position unbroken)
Metcon
Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Burpees
Rest 30 seconds
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Burpees
Rest 30 seconds