A
5 rounds for quality:
0:30 L-sit hold
1:00 handstand hold
1:30 dead-hang hold
-Rest 2 minutes between rounds.-
(NOT accumulative time. The clock will keep rolling, just hold on for as long as possible each timed intervall.)
B
4 sets
3 Barbell Strict Press
5 Bottom-Up Single Arm Standing KB Press
10 DB Snow Angel Raise
10 DB french press
-Rest 3 min b/t sets-