A: 3 rounds for quality of:
Pull-up Hold, 20 secs
12 Piked Handstand Push-ups
Face Down Chinese Plank, 1 min
Rest 1 min
B: 4 rounds for time of:
6 Ice Cream Makers
Arch Rock, 30 secs
Rest 1:30
C: 5 rounds for time of:
3 Banded Bar Muscle Up Transitions Rest
30 secs
1 Burpee +1 T2b + 1 Burpee + 2 C2b + 1 Burpee + 3 Bmu