1 round:
Lower from a handstand to your feet as slowly as possible, 20 reps
Lower from a pull-up to a hang as slowly as possible, 16 reps
Time each descent (or at least count them) and post the sum of the descents and total time to complete to comments.
“Hamstring Activation Drill” from the CrossFit Endurance Trainer Course – [video]
“GORUCK Tough” – CrossFit Journal [video]