1.) Hack
Complete 2 rounds in 3 minutes and upon completion of 2 rounds add 3 minutes and complete 2 rounds of next level and so on until unable to complete rounds under time. Athlete can immediately start next two rounds upon successfully completing rounds under time hack. Cap of 21 minutes
Complete 2 rounds under 3 minutes of:
3 Chest to Bar Pull Ups 
15 Double Unders 
3 Handstand Push-ups 
If completed by 0:03 complete 2 rounds of:
6 Chest to Bar Pull Ups 
20 Double Unders 
6 Handstand Push-ups 
If completed by 0:06 complete 2 rounds of:
9 Chest to Bar Pull Ups 
25 Double Unders 
9 Handstand Push-ups 
If completed by 0:09 complete 2 rounds of:
12 Chest to Bar Pull Ups 
30 Double Unders 
12 Handstand Push-ups 
If completed by 0:12 complete 2 rounds of:
15 Chest to Bar Pull Ups 
35 Double Unders 
15 Handstand Push-ups 
If completed by 0:15 complete 2 rounds of:
18 Chest to Bar Pull Ups 
40 Double Unders 
18 Handstand Push-ups 
If completed by 0:18 complete 2 rounds of:
21 Chest to Bar Pull Ups 
45 Double Unders 
21 Handstand Push-ups 
*2.) Every 2 minutes for 10 minutes 5 Back Squat @ approx 75%
*3.) Every 3 minutes for 15 minutes 10 Unbroken Deadlift / 20 Push-ups
note: start at approx 50% adding load each successful round
*4.) tABata
Flutter Kicks
Hollow Rock
Superman
Russian Twist
Parallette L-sit (scale with hanging l-sit/knee raise)
note: 20 seconds on 10 seconds rest for 8 rounds each movement. 1 minute rest between each movement