Gymnastics:
3 Rounds:
30″ Handstand Hold
30″ Hollow Hold
30″ Ring or Box Hold
30″ Plank Hold on Toes

Metcon:
3 Rounds:
5 Bar Muscle-ups 
10 Pistols (Each Side)
15 Weighted Abmat Sit-ups
100 Meter Farmer Cary w/DBs