5 Rounds for quality 
12 Plank Knee to elbow(each side, not alternating)
5 Pull-up Negative (6 Seconds each rep)
2 Wall walk+ HSPU Negative(as slow as possible)(sub 10 second hold toes and nose)

3 Rounds 
15 Handstand Push-Up (strict until you have to kip)
20 Toes to bar 
rest 5 Minutes 
3 Rounds
15 Ring Dip (strict until you have to kip) 
30 strict sit-up

Barbell Bent Over Row (supinated grip)
SA Dumbbell Row (neutral Grip, non dominant side)
SA Dumbbell Row (Neutral grip, match ND side)