For your edification and reading pleasure:
The Ultimate Strength Exercise: Isotonic-Isometric Contraction
by Bill Starr (from Starting Strength)
3 cycles of:
1. Static handstand
2. Kipping pull-ups/muscle-up practice
3. Strict TTB, 3 x N
Spend approximately 2:00 min working on each movement (so each cycle is approximately 6:00). Set a goal for each skill in the cycle if a rep scheme is not provided.
50-40-30-20-10 reps for time of:
Sit-ups (use an ab mat if available)
This will have an 8:00 cap, so we will discuss scaling options before we begin.
Bar mash your quads or your hamstrings for 2:00/leg.