Warm-up:
20 Jumping Jacks
60sec Plank Hold
10 Ring Rows
10 Hollow Arch Swings
10 Goblet Squats

Skills:
Every minute on the minute x 9
1) Ring or Bar Muscle-up x 2-4 reps
2) Pull-up or Chest to Bar Pull-up x 6-10 reps
3) Hollow or Handstand Hold x 30sec or Handstand Walk x 25-50ft

Workout of the Day
Every 5min for 30min (6 sets)
400m Run
Then 2rds of
5 Strict Pull-ups
10 Russian Kettlebell Swings (53/35)
15 Air Squat