1) 3 rounds not for time:
4 – 6 muscle ups
6 kipping hand stand push ups
8 bounding box jumps (control on top)

2) 5 rounds for max reps:
Weighted Pull ups (70/30lbs)
rest exactly 60 sec
Bench Press (185/85lb)
rest 2 min

3) 3 rounds:
20 x GHD sit ups
rest as needed