"E4 min x 9

1) Station (Pull up)
First 3 min as an AMRAP (for quality)
Advanced
Building towards butterfly kip
5 Box pike up
5 Jeffersson curl

Intermediate / Scaled
Building towards big kip swing
8 pike up
5 Jeffersson curl

Rest of the time Box step ups

2) Station (Hold)
2 rounds
30 s Headstand, against the wall or free
5 s rest
20 s Handstand, wall facing
5 s rest
30 s Beast hold
30 s rest

3) Station (Erg)
Row
90 s VK1
135 s PK
15 s rest

"