A.

Every 2 minutes, for 18 minutes (3 sets of each)

Station 1 – Arch to Hollow Rolls x 20 reps
(alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)

Station 2 – Supine Ring Rows x 10-12 reps @ 2111

Station 3 – 45-60 seconds of Handstand Walking – use a partner to assist if necessary
or 45-60 second Handstand Wall Hold.

B.
15-12-9-6-3
Thrusters 60/40
Pull Ups
Burpees