10 rounds, for time, of:
200 Meter Run
5 Handstand Push-Ups/DB Push Press
1 Legless Rope Climb/Sled Pull

Add as much deficit to your handstand push-up as possible.

GYMNASTICS (time permitting)
6 rounds of:
0:20 Top of Ring Dip Hold
0:20 Rest
0:20 Bottom of Ring Dip Hold
0:20 Rest

If you cant hold those positions on the rings then do 0:40 Plank Hold (squeeze your butt), and 0:20 Rest for 6 rounds.