warm-up

run 400

mobility

pvc rotations, coach b warm-up

skill

choose one

dbl unders, muscle-ups(pull-up to bottom of dip), pull-ups

strength/stamina

do 40 ring dips as fast as possible

broken into what ever rep scheme you need to complete 40

WOD

3 rounds

run 400

15 foot to bar

15 burpee