Burpee Pull Over - perform a burpee under a bar one foot out of your reach, jump and catch the bar, do a pullover, finish the rep with arms locked out in support on top of the bar.
I did about 15 of them. Fun as hell but they smoke your upper body.
Dragon Flags are performed by bracing hard on a bench or hard surface, while locking your arms in a fixed position. The legs are driven up as if you are performing a reverse crunch. From there, the lifter will lower themselves down not allowing any part of their body to touch the bench except for their upper back. This is an important form cue. This makes the exercise so much harder. The lifter lowers their body until it is right above the bench. The other important coaching cue is to make sure when the lifter raises back up, they do NOT bend at the waist, but rather raise their entire body as it was lowered, in a straight line.
I did a couple of these for about 30 secomnds each. I need to work on lowering my body close to the bench.