In order of importance
Warm up:
10 rounds
Row 250 + 10 box jumps w/ soft landing and landing tall on the box
Mobilize
A)
0:00-10:00
36/24 strict mu x 3/2
Or 72/48 strict pull-ups x 3/2
10-20:00
15/10 pegboards
Or 200′ seated hand over hand sled pull heavy
20-30:00
80/60 strict hspu
30-40:00
150 ghd sit-ups
40:00-50:00
500 double unders
B) class skill
Accessory
4×20 single leg bridge up back on bench
4×6-10 ghr
4×10-15 Russian box dips
4×7-7-7 front raise, lateral raise, rear dumbbell fly
C) class metcon