A ) Three sets, not for time, of:
Kipping Hips to Rings x 4-5 reps
Unbroken Double-Unders x 20-30 reps
STRICT Handstand Push-Ups x 5 reps @ 5011
(slow, 5 second descent - controlled throughout the entire movement - use the plates and the abmat in the middle)

H2R: 4/4/5
DU: 23/20/30
HSPU: 5/5/5

B) Five sets of:
30 lb. Weighted Pull-Up x Max Reps
Rest 20 seconds
Strict Pull-Ups x Max Reps
Rest 3 minutes

Set 1 = 2/4, Set 2 = 2/4, Set 3 = 2/3, Set 4 =1/4, Set 5 = 1/4

C) Five rounds for time of:
4 Rope Pull-Ups
(throw a rope over the top of the bar, grip an end in both hands and pull up until you touch a shoulder on the bar)
20 Hand Release Push-Ups
40 Double-Unders

11:32