Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Rope Climb – 2 ascents OR Strict Supinated Grip Pull Ups – 3-8 reps
Minutes 3-4 & 9-10: L-Sit Hold – 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk – 10 meters OR 45-60 second Handstand Hold
+
Four rounds for time of:
14 Alternating Dumbbell Snatch 55/35
14 Toes to Bar
100′ Odd Object Carry
THE FITNESS COALITION 