For quality, accumulate:
5 minutes of L-sit hold
5 minutes of handstand hold
10 minutes of plank hold

Break up the work as needed.

Scaling: The intention today is virtuosity in three static holds. Watch L-Sit Drills and read Getting Inverted to determine what you are capable of today. Aim to hold as long as you are able, while maintaining your best positioning. Count only your working seconds, and transition as needed.

Beginner Option:
For quality,
5 minutes to practice L-sit drills
5 minutes to practice getting inverted
5 minutes plank hold

Working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, calorie biked, or shuttle-run length.

♀ 35-lb DB, 20-in box
♂ 50-lb DB, 24-in box

Use a single dumbbell for the snatches and step-ups. For the strict burpee, perform an honest push-up followed by an enthusiastic vertical jump.

With a Partner - 10 rounds for time:

• 200M Run
  
• 21 Kettlebell Swings. 53/35
• 12 Toes to Bar

Partner A runs while
Partner B does 21 KB swings and 12 T2B.
Then switch.
1 round is complete when both partners have completed the run, kb swings and T2B.

45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings
♀ 55 ♂ 35