WOD With good form and NOT form time:
4 rounds of:
15 ft of Handstand walk*
5 inverted hang on rings to lower
10 Ring push ups (go to knees if need be)**
L-Sit 30 seconds***
*Either have a spotter (1-2 people) help you or do wall walks, or even handstand holds.
**Ring push ups should be done slowly with strict form. Keep rings at side like a ring dip lower slowly until sholders are below top of ring, press up with force and control.
***L-sits can be done on rings or paralletes, the 30 seconds will be a total time. If you have to do 6 sets of 5 seconds then so be it.