Warm Up

200m Run/250m Row
1min Samson Stretch (30sec R/L)
1min Squat Hold
200m Run/ 250 Row
20 Air Squat
20 HR Push Up
200m/ 250m Row
20 Jumping Jacks
20 Mountain Climbers

Mobility

Front Rack MOB
Bilateral Shoulder Flexion

Skill

Muscle Up

WOD

3 rounds of:
10 Chest to Bar Pull-ups
10 Front Squats (165, 115#) (70 Lbs)
10 Plyo Push Up