WARM-UP:

https://www.youtube.com/watch?v=Tp38mF5wOy4
3 rounds:
2 wall walks + 6 shoulder taps
10 plank to downward down toe taps
15 PVC or Broomstick Good Mornings – High speed
——————————-
1:00/1:00 Hamstring Stretch on Ground
:30/:30 Pec Stretch on Ground
——————————-

8:00 of Handstand Practice

HOME GYM:
21:00 EMOM
M1: 21 Glute Bridges
M2: 15 Hanging Leg Raises
M3: 9 Deadlift (225/155)

DB/KB/MB:
21:00 EMOM
M1: 21 Glute Bridges
M2: 15 Hanging Leg Raises/V-ups
M3: 12 Dual Dumbbell/Kettlebell Deadlift

BODY WEIGHT:
21:00 EMOM
M1: 21 Glute Bridges
M2: 15 Hanging Leg Raises/V-ups
M3: 15 Odd Object Good Morning
*front or back load yourself for the good morning

Power Hour:

https://www.youtube.com/watch?v=koLzihEOiDo
Shoulders 
Superset:
4 x 12
Strict DB/KB press
Strict high pull 
( rest 1:00 )

Superset:
4 x 12
DB lateral raises
DB front raises
( rest 1:00 )

Superset
4 x 12
Seated DB  arnold press
Bent over DB rows
( rest 1:00 )