Warm-Up: 
CrossFit Warm-Up – 3 x 10
Strength:
Pausing Front Squat – 4 x 4
*Hold for 4 seconds at bottom of squat on 1st and 4th reps
Conditioning:
Complete 5 rounds:
Handstand Hold – 30 seconds
Max Handstand Push Ups
Static Pull or Chin Up Hold at top – 30 seconds
Max Strict Pull or Chin Ups
Hold Top of Ring Dip – 30 seconds
Max Ring Dips
*Perform isometric hold for 30 seconds, kick down, shake out your hands and perform max reps of given exercise.
* Rest as needed between rounds. No time component.