Warm-up:
200m Run then 3rds of:
10 Single Arm Walking Lunges
20-30 DU
10 Dislocates

Skill:
15min Muscle-up or Bar Muscle-up

Workout of the Day
2 person team
40 Syncro Lunges
400m Run
40 Ball Slam Sit-up
400m Run
40 Ball Slam w/ partner in plank
400m Run
40 Russian KBS w/ partner in wall sit
400m Run
40 Goblet Squats w/ partner in dead hang hold