3 minutes on bike or rower
3 rounds of:
5 1-arm kettlebell waiters squat (R/L)
5 1-arm kettlebell shoulder press (R/L)
5 1-arm kettlebell thruster (R/L)
10 Tap swings
10 Scapular pull-ups
10 Scapular push-ups

Complete 21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

15 minute time cap

Intermediate
12-9-6-3 reps of:
Handstand push-ups
Ring dips
Push-ups

Scaled
15-12-9 reps of:
Box handstand push-ups
Banded ring dips
Rack Push-ups