Segment 1 (warmup, moderate pace):
Jumping jacks – regular, clapping, cross 2×10 each
Turkish Get Up (light) 2×5 each side
Cossack squats (hands behind head) 2×10 each

Segment 2:
6 Rounds, not for time
6 ring dips
6 pull ups
30sec HS hold on wall
Scale as needed to complete each round unbroken

Segment 3:
Push Jerk
1-1-1-1-1-1-1 reps
1st set around 65%
Last set at 90% 1RM

Segment 4:
3 Rounds, Not for time
Dumbbell Floor Press x 6 reps
DB Row (single arm) x 6 reps each side