SKILL
Every 2:30 x 3

Beginner
10-15 V-ups/Tuck-ups
:10-:15 Hollow Hold
10-15 Arch Ups (Superman)
:10-:15 Arch Hold

Intermediate
5-8 Kip Swings (Legs Straight, As High As Possible)
10 Hollow Rocks
10 Arch Rocks
or
8 Hollow-to-Arch Kips
5-6 Toes-to-Bar

Advanced
50% of max set of BMU

METCON
AMRAP 8
2 TTB
2 Alternating Devil's Press (22.5/15)
4 TTB
4 Alternating Devil's Press
6 TTB
6 Alternating Devil's Press
…

Straight into..

In a 3:00 window,
20 Box Jump Overs
Rest until end of 3:00 window, then

Straight into…

For Time:
Work backwards from where you stopped in the AMRAP
Time Cap: 8:00

i.e if you completed 12 Devil's Press on the round of 14, do:
12 Alternating Devil's Press
14 TTB
12 Alternating Devil's Press
12 TTB
10 Alternating Devil's Press
10 TTB
8 Alternating Devil's Press
8 TTB
…