Buy In: Remove sleeves.  5 minutes Double Unders. Band shoulder mobility.  Skin the cat x 5.  Ring Turnouts (from "top of the dip" position). 2x5 toes to bar.

In 15 minutes complete as many rounds as possible of:

3 Muscle Ups (sub dips and chin ups 1:1)

7 Handstand Push Ups (sub barbell strict shoulder press)

Buy In:  Row/Run.  2x10 Bridge, side-lying bridge, cat/camel, superman,hollow rock. 50 ab-mat crunches.   5 minutes per leg, foam/pvc/barbell rolling. 

Exercises first, format follows below-

A1 Kettlebell Swings

A2 Kettlebell High Pull

Rest

B1Box Jumps

B2 Double Unders

Rest

C1 Rower

C2 Push Ups

Here we go:  you've got 3 pairs of exercises.  It goes A1,A2,A1,A2 rest.  One minute per movement for reps(sub cals on the rower).  So in the first couplet, you'll swing for a minute, highpull for a minute, swing for a minute, highpull for a minute and then rest one minute. After the rest period move on to the next pairing.   Basically 3 four minute rounds.  Start on which ever pairing you like, just do all three.

Buy In:  Row/Run.  Kipping practice.  Spend 10 minutes refining your swing or working on your butterfly, or working on your bar muscle-up, wherever you are in the progression, strive for progress.  Squat prep- down dog, couch stretch, captain morgan stretch etc.

At the beginning of the workout, complete 2 reps front squat.  At the top of the next minute complete 2 reps back squat. Continue in this fashion, alternating between movements each minute for a total of 20 minutes or 10 sets per movement.  You will use the same bar/rack and add/subtract weights in the time between sets.  If you are feeling good add weight as you go and vice versa.  If you have questions (on topic or otherwise) post to comments. 

Buy In:  Row/Run.  Shoulder prep with bands. 3x5 Dips.  Plank 2 minutes.

Complete 5 Rounds. Go Heavy.  20 minute timecap Rip Van Wodkilla

1 Rep Bench Press

3 Reps Chin Up

5 Reps Kettlebell Pullover (sub dumbbell if necessary)

3 RDL's

1 Power Snatch

Buy In: Row/Run.  10 reps Cat/Camel.  Hollow Rock Interval 10 second hold 10 second rest for 2 minutes.

PVC Overhead Squat 10 second hold (in the hole) 10 second rest for 2 minutes. Handstand Practice on the wall with a mat.  Rep out 3x8 HSPU if you can. If you can't, work the progression with a trainer.

Overhead Squats: 3x4, then find a weight at the limit of your capability with singles of increasing load.

Finisher:

Inverse Tabata w/ PVC OHS.  20 seconds hold in the hole, 10 seconds rest x 8 rounds.