Health:
A.4-5 sets:
L-Sit or hollow hold 20-30 sec
Tuck up to inversion  1-2 reps with hold
B. 3 sets:
1 min farmer carry + 1 min plank
1 min rowing + 1 min table top or reverse plank
1 min KB Swing + 1 min Russian step-ups
C. Couch stretch 1-2 mn per side

Fitness:
A. 4-5 sets:
L-Sit 20-30 sec
Tuck up to inversion or back lever progression on rings 1-2 reps with hold
B. 3 sets:
1 min skipping (singles) + 1 min plank
1 min rowing + 1 min table top or reverse plank
1 min Russian KB Swing (55/35) + 1 min Russian step-ups
C. Couch stretch 1-2 mn per side

Performance:
A. 4-5 sets:
L-Sit 20-30 sec
Back lever progression on rings 1-2 reps with hold
B. 3 sets:
1 min skipping (double unders if they are consistent) + 1 min plank or plank on rings
1 min rowing + 1 min table top or reverse plank
1 min Russian KB Swing (70/55) + 1 min Russian step-ups
C. Couch stretch 1-2 mn per side
Bonus:
Practice double unders and crossovers for 10 min, the voodoo floss ankles or hips as needed.

Oly:
A. Snatch Balance, build to heavy single.
B. Power Snatch, build to heavy double, then DS 2×3
C. Clean & Jerk, build to heavy 1+ 2, then DS 2×2
D. Front Squat, build to heavy single, then DS 2×2