Part A) KBS
-EMOM till you are unable to keep up with the reps
-Add 3 reps every min
-You can use the first few rounds as a good lil warm up. =-) It won't feel like a warm up after that.

Part B) Hand Stand Holds, Iso Pull Ups, Super Slow TTB

-30 sec HSH
15 Sec Recovery
-30 Sec (or ME) Iso Pull Ups
15 Sec Recovery
-30 Sec SSTTB
15 Sec Recovery
-4 rounds

Part C) Benchmark