3x for quality:
2 parallel bar walk
10/side single arm ring row
20s active hang from pullup bar
20s - handstand hold

6 rounds of:
5 muscle up from knees
5/side kb step ups @ 12kg, 20"
200m run
rest 2 minutes

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 banded shoulder stretch
1 parallel bar walk forward
5/side xiaopeng forward
5/side skater squat
5 natural leg extension
36 sec hollow hold

12 min max cal row
(150)

5 min rest

1.5 mile run
(10:36)

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