0-3 min 15 bar muscle up
3-6 min 20m hs walk
6-9 min 30 ring dips
9-12 min 30 hspu
12-15 min 9 legless L-sit rope climbs
18-21 min 30 alternative pistol squats
21-24 min 40 ring push ups
scale:
0-3 min box muscle up or banded
3-6 min 20 sec hs hold every min
6-9 min 30 banded dips
9-12 min 30 box push ups
12-15 min 9 rope climbs or rope walks
18-21 min 30 box pistol squats
21-24 min 40 push ups
