Buy in:
3 sets:
20 Windmills (10 ea. side)
15 GHD sit ups
45sec HS hold (nose to wall)

Conditioning:
For total time: (12 minute time cap)
20 Handstand push ups
then,
4 Rounds of:
20 KB swings RX(55/35) MRX(45/30) M+(30/25)
40 Double unders OR 40 Lateral bar hops
Finish with,
20 Handstand push ups