“A:
2 sets, of:
Handstand Hold x 30 sec
Xiaoping x 9/9 reps
Handrelease push-ups x 10 reps

B:
4 rounds, of:
Hollow Hold x 30 seconds
Arch Hold x 30 seconds
Rest 30 seconds

+
10 sets, of:
2 hollow / arch swing + 1 kipping Pull-up

C:
“”DEAD END””
Part 1
AMRAP 3min, of:
Deadlifts x 21 reps
Lateral Burpees over bar x 21 reps
Max Cal Row in Time Remaining
Rest 3:00

AMRAP 3min, of:
Deadlifts x 18 reps
Lateral Burpees over bar x 18 reps
Max Cal Row in Time Remaining
Rest 3:00

AMRAP 3min, of:
Deadlifts x 15 reps
Lateral Burpees over bar x 15 reps
Max Cal Row in Time Remaining
Rest 3:00

AMRAP 3min, of:
Deadlifts x 12 reps
Lateral Burpees over bar x 12 reps
Max Cal Row in Time Remaining
Rest 3:00

AMRAP 3min, of:
Deadlifts x 9 reps
Lateral Burpees over bar x 9 reps
Max Cal Row in Time Remaining

* you go I go, in pairs of 2. 1 person starts and do the 3 min intervall, and then the next go.”