(Nate)
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (6 Pullups & 2 Ring Dips)
4 Handstand Push-ups (After 2nd round I could only do negitives)
8 2-Pood Kettlebell swings

The HSPU killed me!!!!!

(Warmup)
3 rounds of 10-15 reps:

Samson Stretch 
<a href='/journal/movements/20'>Overhead Squat</a> with pvc pipe
Sit-up
Back-extension
Pull-up
<a href='/journal/movements/310'>Dips</a>