Warmup
Run the Long Block

12 Minutes
3 Kettlebell Windmills R/L
10 GHD Situps
10 Down Dog Pushups
5 Kettlebell Lunges with Twist R/L

Skill
12 Minutes
Muscle Up Progressions

Conditioning
Run the Long Block
100 Pushups
100 Situps
100 Squats
Run the Long Block