Baseline:
ROM Drills ~10minutes
3 rounds: 250m row, 5x backsquats (45#), 5x pushups, 1minute plank
Warm up with 65% of 1RM back squat

Strength:
Back squat - 3 reps x 10 sets at 65% of 1RM

Ring Muscle Up Progression:
3 Rounds
5x False Grip (feet on box) pull-ups
5x Ring Dips
5x False Grip (feet on box) to rotate into stand up pull-ups

Work Capacity:
100x double unders or 300 singles
80x air squats
60x situps
40x wall balls
20x pullups
10x clapping pushups

Durability:
3 rounds: 15x GHD situps (or regular situps), 1minute plank, 10x back hyperextenstions (or regular situps)

Stretch + Hydrate & Fuel

Adult Fitness Class at DOJO:

Dumbell Curls and Deadlifts
Full Kettlebell workout