0:00-0:10Warm up: 2min Jog, Jump Squat x 10, Jumping Jacks x 10, Air Squat x 10, Inch worm x 5, Alt forward lunges x 10, Push ups x 6 (2 sec pause in bottom), Shoulder wall slides x 10, Arm circles x 20 each 
Pre-Mobility: Banded hamstring flossing on rig x 60s on each side

Health and Fitness: 

A. 0:10-0:30

A. Skill work: pull-ups  and wall ball mechanics
B. 0:30-0:50

4 Rounds for time:

10/6 Pull-Ups or 12 Ring Rows

15 Wall Ball Shots (20/14 lbs)
Classic: 
A. 0:10-0:30

A. Skill work: muscle up transitions and wall ball mechanics

B. 0:30-0:50

5 Rounds for time:

5 Muscle-Ups (for the advanced folks) or 10 Pull-Ups

20 Wall Ball Shots (20/14 lbs)
C. 0:50-1:00

Mobility: Foam Roll, Pigeon, spider man, up-dog