Mobilize, then:
1 set of:
15 band pull-a-parts overhead
15 band pull-a-parts front
15 slam balls
15 squat jumps
A.) spend 10 minutes working on free-standing handstand (and walking if possible)
* work on being tall and tight, feet together and pointed, and feeling weight towards fingertips of hands, use assistance if necessary
B.) 5×3 deadlift
* work to heaviest possible w/perfect form
C.) 3 minute max cal assault bike
* all out effort!
D.) 12 EMOM (alt)
1) 10 ab wheel rollouts
2) 20 hollow rocks
3) 20 seated in l-sit double leg lifts