Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Wall-Facing Split Handstand Hold x 20 seconds
Interval 2 – Back-To-Wall Donkey Kicks x 8 reps

Followed by. . .

One set of:
Handstand Push-Up Negatives to 4″ Deficit x 10 reps @ 40A1

B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Every two minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ 75-80%

C.
Two rounds of:
Burpee Box Jump-Overs x 9 reps (24/20″)
Deadlifts x 12 reps (185/143)
Pull-Ups x 15 reps
Rest 3 minutes; Repeat for 2 sets

D.

Three sets of:
Straight Leg Sit-Up x 20 reps
Russian Twists x 30 reps
Hollow Rocks x 45 seconds
Rest as needed