Graduated Movement Warm-up...3 rounds, each round the movement 'graduates' to more complex version. Start slow and gain speed as you get warm.

3 ROUNDS, 7-10 Reps Each
Cal Row (stays same each round)
Squat → FS → OHS (pvc)
Push-up→ Ring Support → Dip Negative
Scap Pull-up → Chin-up → Pull-up
Sit-up → Leg Lift → Hanging Knee Raise

3 SETS
1:00 Max Cal Row
1:00 Max Plank Hold
1:00 Max Push Press (115/75)|(75/55)

-1:00 Rest b/t Sets-