BB Jump Squat 5×5 (focus on height of jump, not the weight – maximum 30% of 1RM)

Choice Press 5×3 (Strict, Push Press, Jerk, etc.)
BB Split Squat 5×8 ea leg

Rotational Plate Walks 3×10 ea side
RDL 3×12

4 Rounds of 4 minutes each w/ 1′ rest between rounds
500m Row
30 Weighted Pushups (15kg/10kg)

With the remaining time complete as many Muscle Ups and Handstand Pushups (in any combination) as possible.