Warm up: Bandy shoulder fix Barbell push press Stand up ring rows Workout A:
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – DB Shoulder Press (Left) x 8-10 reps 
Station 2 – DB Shoulder Press (Right) x 8-10 reps
Station 3 – Supine Ring Rows x 8-10 reps 
Station 4 – Prone Plank x 45-60 seconds Workout B:
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
8 Strict Pull-Ups
12 Lateral Box Step-Ups Postworkout: AMAP Double unders for 2 minutes then Singles for 2 minutes