Warm-up:
5rds of 30sec HS hold/30sec bottom of squat hold (this is consecutive, no rest)

Skill stations:
12min (4rds)
a) 30sec L-sit b) Barbell row x 8-10 reps c) Strict press (you choose: Strict HSPU, Barbell Press, Seated Press, KB/DB press) x 8-10 reps

WOD:
Run 5k for time