400M Run and then 10 Perfect Reps of each:
Good Morning
Wall Squat (Facing Wall)
Sit-up
Push-up
Kipping Swing
Pull-up
Ring Dip

Overhead Squats
7-7-7-7-7

*The 7 reps should be done as fast as possible and unbroken. You should take plenty of rest between each set.

*Use a weight that you can accomplish the above. No more than 95# for the guys and 65# for the girls

5 Rounds for time of:
5 Power snatch 95/65# (Or same weight used above)
5 Muscle Ups (Ring if you can do them)

*Here are the scaling options.
A: 2 C2B Pull-ups / 2 Ring Dips = 1 MU
B: 3 Pull-ups / 3 Stationary Dips = 1 MU
C: 5 Ring Rows / 3 Jumping Dips