3 rounds of:
30 sec chinup hold
30 sec/side lat band stretch
30 sec ring support hold
5/side xiaopeng forward
5/side cossack squat
5 natural leg extension
36 sec hollow hold

3 rounds of:
24 sec chinup hold
30 sec/side lat band stretch
2 parallel bar walk backwards
5/side xiaopeng backwards w/ 10lbs
5/side single leg deck squat
5 natural leg extensions
36 sec hollow hold

5 min max wall balls @ 14lbs 9' (80)
3 min rest
5 min max Russian kb swing @ 24kg (102)
3 min rest
5 min max pushups (58)
3 min rest
5 min max strict pullups (26)

3 rounds of:
24 sec chinup hold
30 sec/side lat band stretch
20 sec ring support hold
5/side xiaopeng backwards
5/side loaded cossack squat
5 natural leg extension
36 sec hollow hold

4x every 5 min:
400m run
8 hurdle hops @ 33"

Push press 5-3-2-10-10-10-10 @ 55-75-95-65-65-65-65

Bench press 15-15 @ 65

3 rounds of:
18 sec chinup hold
10 band pullaparts
12 sec ring support hold
5/side xiaopeng forward
5/side single leg deck squat
12 sec arch rock
30 sec hollow hold

5 rounds of:
500m row
30 Russian kb @ 24-24-12-12-12
10 sec chinup hold
30 sec/side shoulder band stretch
1 parallel bar walk forward
5/side xiaopeng backward
5/side cossack squat w/ 12kg
5 natural leg extension
24 sec hollow hold

8 rounds of:
50 sec row @ easy pace
10 sec row @ 85% effort

8 minutes:
6 sec chinup hold
30sec/side lat band stretch
6 sec ring support hold
5/side xiaopeng forward
5/side cossack squat
5 natural leg extension
12 sec hollow hold

8 rounds of:
50 sec assault bike easy
10 sec assault bike 85% effort

8 min AMRAP turkish getups

3x every 5 minutes:
400m run @ 65-75%
5/side cossack squat
5 natural leg extension
12 sec hollow hold

3x every 5 minutes:
500m row @ 65-75%
6 sec chinup hold
30 sec/side lat band stretch
6 sec ring support hold
5/side xiaopeng forward

3 rounds of:
30 sec shoulder bridge
10 quad adductor rock backs
5/direction trunk circles
5/side stiff legged windmill