400M  Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

3 Rounds for time:
5 Burpee Box Jumps 24/20"
10 Chest to Bar Pull Ups (scale with pull-ups)

21-15-9
Air Squats
Push-Ups