https://www.youtube.com/watch?v=DwfKV9Ox2dA

3 rounds 
12 lunge to instep
:30 lunge to instep hold (L/R)
10 good mornings
5 squat with thoracic twist
12 reach throughs
12 air squats
:30 bottom squat hold

HOME GYM:
16:00 emom
min 1: 8 front squats (115/75)
min 2: 16 kettlebell swings 

DB/KB/MB:
16:00 emom
min 1: 8 DB/KB front rack squats
min 2: 16 DB/KB swings

BODY WEIGHT:
16:00 emom
min 1: 8 odd object bear hug squat 
min 2: 16 odd object swing

Tabata (12:00)
Hollow hold
Handstand hold
Lying leg raises 
*tabata consist of :20 of work :10 rest
*8 rounds total rounds per movement

gymnastics:
3 supersets:
10/10 single seated leg lifts
1:00 overhead weight hold 
½ box/chair around the world into 8 alternating shoulder taps
:30 shoulder stretch
:30 butterfly
(rest 1:00)