Warmup
Run the long block

10 Minutes
10 Goblet Squats
10 Push-ups
10 Swings
10 Butterfly Sit-ups

Skill
10 minutes
Hanging Leg Raise* practice

*This is NOT a toes to bar: it is a strength, not power exercise which should be performed with NO swinging or use of momentum. Progressions include pike stretch on the floor, hanging knee tuck, single leg L and full L hang, strict knee to elbow, and partial ROM hanging leg raise. Advanced variations include the windshield wiper and circle leg raises.

More info here from Al Kavadlo.

Conditioning
3 Rounds AFAP
Run 400 Yd
35 Wall Ball Shots