Warmup:
2 sets –
:30 bike
10 PVC pass throughs
5 push-ups
5 KB swings
5 Goblet squats

Barbell:
Every 2 minutes for 12 minutes:
2 front squat+ 2 push press+ 2 push jerk

Squat development:
2 sets –
8 banded KB front rack squats
10 sandbag squats

Pressing/Gymnastics:
1 set:
10 handstand push-ups
Or
Handstand push-ups work

Midline:
1:00 plank
:30 superman
:45 farmers hold