Complete as many rounds as possible in 20 minutes of:
-10 L pull-ups . Keep quads tight with knees straight and toes pointed (scale down using bands)
-10 handstand push-ups (scale using boxes)
-20 GHD hip extensions (scale to superman arch ups and keep heels and toes together with knees straight)
*Good reps here count more than numerous reps.
*Remember that sets do not have to be unbroken.
*Singles are fine if you can keep at a steady pace.