Warm up: 4 sets: 60s Row, 20 Plank knee drives (slow), 10 air squatsPre-Mobility: hanging t-spine with partner
Health and Fitness: 

A. 3 sets:

A1. Back Squats x 6-8 reps, rest 45ss

A2. Pull ups x 6-8 (3-5 negatives if needed), rest 45s

A3. Hanging L-sit or knee raise sit x 20-30s
B. 8 min EMOM: 

Min 1: 10-15 push ups 

Min 2: 30 double unders + As many reps of DB or KB lunge in remaining time
Classic: 

A. 4 sets 

Overhead squats

6 reps – build through out sets, let mechanics and feel dictate load

*2 mins rest between sets
B. 8 min EMOM: 

Min 1: 10 ring dips 

Min 2: 30 double unders + As many reps of DB or KB lunge (2×35/25#)
C. 3 sets: 

Weighted pull ups x 3 reps (build to a heavy)

then:

D. 2 sets of Max Hanging L-Sit, rest 2 min between sets

Mobility: Foam Roll