Warmup:
3 rounds of:
5-4-3-2-1 (straight leg situps, leg levers, flutterkicks)
10 back extensions

Workout:
4 rounds of:
3 front squats 30X0 (3 second descent, 0 sec rest, explode up, 0 sec rest) (65-85-105-105)
max reps CTB pullups (8-6-5-6)

Then max rounds/reps in 12 minutes of:
200m run
max reps handstand pushups
I got 5 rounds, 33 total handstand pushups w/ kip