:30 Seconds
Easy Bike or Row
Push-up to Down Dog
Medium Bike or Row
Active Spidermans
Faster Bike or Row
Air Squats

Barbell Prep
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Stiff-Legged Deadlifts

5 Overhead Squats (lighter weight)
5 Overhead Squats (workout weight)

Dumbbell Prep
Each arm with lighter dumbbell:
3 Deadlifts
3 High Pulls
3 Push Press
3 Dumbbell Snatches

With workout weight:
6 Alternating Dumbbell Snatches

Gymnastics/Rope Warmup
:20 Second Quick Single Unders
10 Scap Pull-up
5 Kipping Swings

:20 Seconds High Single Unders
1-3 Strict Pull-ups or Ring Rows
3 Kipping Pull-ups

:20 Seconds Double Under Practice
1 Ring Muscle-up
1 Bar Muscle-up

2 rounds for time of:

100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups

Time cap: 14 minutes

2 rounds for time of:

100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups

Time cap: 14 minutes

AMRAP 14:
40 AbMat Sit-Ups
20/15 Cal Bike or Row
20 Burpees