Warmup
Dynamic Athletic Movement

10 minute cap, break up reps as necessary:
30 Overhead Lunges (15 per leg)
30 Ring Rows
30 Ab Wheel Rollouts

Skill
Handstands

Conditioning
5 Rounds AFAP (15 minute limit)
5 Ring Dips*
10 Pull-ups
20 Kettlebell Swings (28/20)

*if you can’t do legit dips, do STRICT full ROM scaled down version: ring push-ups, box or bar dips, etc.