4 setsSupine Ring Rows x 12 reps 
Nose-to-Wall Handstand Hold x 60 seconds
L-Sit or Hollow Hold x 60 seconds
6 min. Every :30 sec.

3 Hollow/arch kips + kipping pullups

Against a 4-minute running clock, complete as many rounds and reps as possible of:
10 Pull-Ups

15 Box Jumps (24″/20″)

20 Push-Ups

Rest 60 seconds between sets, and complete a total of 3 sets – a total of 12 minutes of work