Today was very tight for time. 12 hours straight at work, with only two breaks, one of 30 minutes to eat, the other of 20 minutes. I used that second window to train.
1 Complex of: 2 Strict Muscle-Ups + 1 Back Pike to Support + 1 Forward Roll to Support
5 ATG Split Squats per Side
This seemed to provide the most bang-for-buck, without wasting time setting up any equipment, targeted the upper body where I needed it after my training so far this week, and opened up my hip flexors nicely after a lot of hiking and driving yesterday. The complex is shown in the Instagram post below.