Buy in: 5 reps each movement. 15 reps Hollow body crunches, Hollow body ring push ups, Hollow body kipping pull-ups,(sub kip swings if necessary), 30 seconds Hollow body handstand holds against the wall (google helps here). Mobilize.
For time (partition as necessary)
100 Wall Balls
100 1-Arm Snatches (50 per side- if you’re “Open”-minded, alternate)
100 KB Swings American (35/53)
If you need to sub out a movement, do 100 calories on the Echo Bike in lieu of.