A - 3 rounds each for time:5 Muscle Ups (do transitions if unable to perform MU's)
10 Handstand Push Ups ( try and get inverted use plates to decrease the ROM if needed)
15 GHD Sit Ups (if inexperienced only go to parallel no lower)
20 Pistols (use a band to assist if needed)
Rest 2mins between rounds, make sure you record the time of each round.
B - For Time: Row 2000m