1 . in front of the clock 12 min
1st min 4-6 ring muscle ups/ 8-10 dips
2nd min 4-6 bar muscle ups/ 8-10 pull ups
3rd min 8-10 hspu / 20 sec hand stand hold
2 . 8 min amrap
8 overhead lunges with a db
1 legless rope climb
8 kb swings
1 . in front of the clock 12 min
1st min 4-6 ring muscle ups/ 8-10 dips
2nd min 4-6 bar muscle ups/ 8-10 pull ups
3rd min 8-10 hspu / 20 sec hand stand hold
2 . 8 min amrap
8 overhead lunges with a db
1 legless rope climb
8 kb swings