Two sets of:
Inchworm Walk + Scap Push-Up + Press Up x 5 reps
Plank Walk x 20 seconds
15Banded Chest Pulls
5 Catch Position Ring Swings on Low Rings

Gymnastic Based Warm-Up
Three sets, not for time, of:
200 Meter Run
5 Banded Bar Muscle-Up Stomps
3Swinging Knees to Bar
1 Air Chair Swing Drill

A.
35-54:
Every minute on the minute for 8 minutes:
20 Double-Unders*
2-4 Bar Muscle-Ups

55+:
Every minute on the minute for 8 minutes:
20 Double-Unders*
2-4 Chest-to-Bar Pull-Ups

*May sub 40 Single-Unders

B.
Zone 2 Training (aka flush it out)
Six sets of:
30/24 Calorie Row
30/24 Calorie Assault Bike or 27/21 Calorie Echo Bike

C.
Three sets:
30 seconds V-Ups
30 secone Hollow Hold
30 seconds Flutter Kicks
60 seconds Rest