A) 12 minute alt. Gymnastics EMOM:
1) 5-15 kipping pull-ups Rx+: CTB
2) 50ft handstand walk or 30 second handstand hold
3) 5 weighted strict pull ups
Min 1: 5-15 high kipping swings or 30 seconds kipping pull-up practice
Min 3: Modify to unweighted or assisted strict pull-ups (but as challengings as possible for 5 reps)
B) With a partner complete 5 rounds each (10 total) I-go-you-go style:
35/28 calorie row
5 50ft shuttle runs
*30 minute time cap
**One partner completes row + shuttle runs while other partner rests. Then switch. If your round takes more than 3 minutes, cut row cals by 5+.
**One 50ft shuttle run is 25ft down and back with a 3 point touch every time you change direction.