4-5 rounds not for time
-5-10 strict pull-ups
-5-10 strict handstand push-ups
-10-15 GHD sit-ups
-10-15 banded good mornings https://www.youtube.com/watch?v=Eaqaj4Zf7mc . GHD Hip extension optional for those scaling up, or if there is GHD space
Then:
10:00 bike or row at consistent pace, 80% effort