Health:
A. Deadlift, build to a heavy single for the day, push as long as mechanics remain solid. if you are newer to this lift, do 5RM instead.
B. 5 sets, every 4 minutes for 24 min:
Deadlift x 6-7 reps
Pushup x 6-7 reps
Farmer Carry x 2 lengths
Ring Support x 20-30 sec
C. Legs up the wall.

Fitness & Performance:
A. Deadlift, build to a heavy single for the day, push as long as mechanics remain solid. if you are newer to this lift, do 5RM instead.
B. 5 sets, every 4 minutes for 24 min:
Deadlift x 8 reps @60% of part A
Barbell Facing Burpee x 8 reps
Row x 250M
C. Legs up the wall.

Gymnastics:
A. Warm-Up: Bear, Frog, Tuck Hop, Monkey, Lizard, Crab
B. 3-4 sets:
Muscle Up or Jumping Muscle Up to Ring Support, turn out palms & hold L-Sit or tuck sit for 15-20 sec
Bridge Rotations, Wall Capes or Crab Reach x 8-10 reps total
C.3-4 sets:
Active Hang, False Grip Pullup or Muscle up on Bar x 20-30 sec of work
Scales 4-5 reps per side
D. EMOTM for 10 min:
Odd: Handstand hold, Handstand pushup, Bear Pushup or Wall Walk (adjust reps as needed)
Even: Superman Squat or Shrimp Squat  progression x 8-10 reps total (adjust reps as needed)

Kettlebell:
A. Seated KB Press 5, 4, 3, 2, 1 per side.
B. 3 Rounds for time:
10 Deck Squats
20 Clean & Press
30 Snatch
40 Swings
50 Skips
C. Tabata mashup:
Russian Twist
Flutter Kicks
Side Plank Right
Side Plank Left