4 sets for quality of:

:40 hollow hold
:20 rest
:40 handstand hold/handstand walking practice
:20 rest
:40 hanging L-sit/ knee raise hold
:20 rest
:40 core plank hold (elbows)
:20 rest

4 rounds for total reps of:

1:00 alternating dumbell snatches 35/20#
1:00 lateral burpees over the dumbell
1:00 single arm dumbell thrusters (switch hands every 5 reps) 35/20#
1:00 rest

RX+ 50/35#