A)

3 sets:

10-15 butterfly pull ups

10 hip extensions @ 4131

30 sec L sit

get 100 double unders done during this warm up

B)

5 sets:

Push press + Push jerk + split jerk

rest 3 minutes between each set

 

C)

3 sets:

3 push press (go heavy, JERKing the bar in any way will not be allowed)

 

D)

3 minute amrap

1 muscle up

1 ring dip

2 muscle ups

2 ring dips

and so on…

 

3 minute rest

 

6 minute amrap

6 wall balls (30/20)

6 hand release push ups