A.
Push press
3-3-3-3-3
B.
Pull up 
3xME
Or
15- P.U. Negatives 
3- Max Effort Elbow Flex Hang
C.
4 Rounds
45 sec. Handstand Hold
20-Russian Twist 
20- Strict Press 45/25
20- Russian Twist
10- KB Overhead Reverse Lunge 44/25, per side
  3- Rope Climb or  7- Kipping Pull Ups
-Rest 90 seconds between rounds
Rest 90 seconds between rounds