A:
EMOM for 20 min:
1: 3-5 Negative handstand push ups
2: AMRAP Strict toes to bar + AMRAP kipping toes to bar
3: 30s Ring plank hold
4: 30-40 Tripod hold (on ellbows)
5: 30s Hollow Hold

B:
30-24-18-24-30
Mountain climbers
15-12-9-12-15
Box jump overs, 60/50 cm