400M  Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

For time:
Reverse Annie
50-40-30-20-10
Ab-mat sit-ups
Double unders

At the 12:00 mark:
Move to metcon B for time

3 Rounds for time of:
15 push-ups
30 Air squats