Every minute for six rounds:

6 Sphynx push-up

12 swimmer kick

elbows plank for the rest of the minute

Four rounds for reps of:

15” max strict chest-to-bar pull-up

15” rest

15” max pull-up

15” rest

15” max chest-to bar pull-up

15” rest

15” max pull-up

75” rest

Rest three minutes

Four rounds for reps/max hold

Max strict handstand push-up in 30”

Rest 45”

Max three points handstand hold in 30”

Rest 75”

Cash-out:

Max L-sit in three minutes

(Perform 5 Burpees every time you

Loose position)