Midline/Stability:

3 sets for quality of:
30sec Ring Support Hold
Rest 30sec
30sec Nose to Wall Handstand Hold
Rest 30sec
30sec Prone Plank Hold
Rest 30sec

Immediately followed by,

3 sets for quality of:
Bottoms-Up Kettlebell Carry x 1 gym length per arm
Rest 30sec
25 Elbow Jacks
Rest 30sec
25 Weighted Side Bends (each side)

Rest 30sec

Strength:

Every 2min x 6min

Shoulder Press 3×10 @60-70%

You can increase across the 3 sets

Conditioning:

Pick Your Poison

Every Minute on the Minute x 10min

20sec Mx Effort Row or Bike, Rest 40sec