Mobilize, then:
Assault Bike x 60 seconds @ easy pace
Ring-Rows x 15 reps
Goblet Squats x 10 reps with a 2 second hold at the bottom
A.
For time:
30 Bar Muscle-Ups (jumping scaled)
B.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 2 reps @ 32X1
Build over the course of the 8 sets, reaching a heavy double by the sixth set, and repeating that weight for sets seven and eight as well.
C.
Three rounds for time:
15 Toes-to-Bar
10 Burpee Box Jump-Overs (24″/20″)
When the running clock reaches 7:00…
Three rounds for time of:
12 Wall Ball Shots (20/14 lbs to 10′ target)
10 Burpee Box Jump-Overs
When the running clock reaches 14:00…
Three rounds for time of:
9 Front Squats (135/95 lbs)
100 Double-Unders
Please post times for each of the three couplets.