“Left out to Dry”
Goal: 30-45 seconds / Movement

Level 3
Every 1 min for 16 mins, alternating between:
15/12 Row Calories
5 Ring Muscle-ups
15 GHD Sit-ups
12 Handstand Push-ups

Level 2
Every 1 min for 16 mins, alternating between:
13/10 Row Calories
1x [ 8 Pull-ups + 8 Ring Dips ]
15 Medicine Ball Sit-ups, pick load
8 Box Pike Handstand Push-ups

Level 1
Every 1 min for 16 mins, alternating between:
12/9 Row Calories
1x [ 5 Banded Strict Pull-ups + 5 Push-ups ]
15 Sit-ups
8 Box Pike Handstand Push-ups