2 rounds for quality:

20 sec Hollow hold (scale: knees bent)

20 sec Arch hold

10 Kipping swings, feet together

5 LSit pulses (scale: one-leg at a time)

5 Strict and slow knee raises (scale: lying knee raises or tuck up)

3 sets (5 min time limit)

Scaled: 5-10 Kipping knee or leg raises

Intermediate: 5-10 Kipping toes to rings

Rx: 5-10 TTB without losing rhythm (no extra swings between TTB)