Level 1
12 Minutes EMOM
Min 1 – 15 Seconds L-Sit
Min 2 – 15 Second Nose-Wall-Handstand Hold
Min 3 – Ring Kip Swings x 3 + Hips To Rings x 3
Then
4 Rounds of:
1 Minute Max Sit-Ups
1 Minute Max Pushups
1 Minute Max Calorie Assault Bike
1 Minute Rest
Level 2
12 Minutes EMOM
Min 1 – 20 Seconds L-Sit
Min 2 – 20 Second Nose-Wall-Handstand Hold
Min 3 – Muscle-up (Achieve a Number you can sustain)
Then
4 Rounds of:
1 Minute Max Sit-Ups
1 Minute Max Pushups
1 Minute Max Calorie Assault Bike
1 Minute Rest