Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of

25 DU's/30 sec of practice

10 goblet squats

5-10 wall balls

5 pullups

Workout warmup:

Back squat

Warm up to 75%

5x3@85%+

Workout:

12 min AMRAP
30 Double-unders
15 Wall balls
3 Bar Muscle ups/Ring MU's, 7 C2B, 10 Chin over.