A: 3 rounds for max reps of:

30 seconds of strict handstand push-ups

30 seconds of rest

B: 3 rounds for max reps of:

30 seconds of stationary dips

30 seconds of rest

C: 3 rounds for max reps of:

30 seconds of push-ups

30 seconds of rest

D: Every minute on the minute for 12 minutes of:

Minute 1: 100 meter sprint

Minute 2: 20 walking lunges

Minute 3: 7 toes to bar

(repeat 3 more times)