CB General Warm-Up

200yd run
arm and leg swings
30 banded good mornings
30 banded face pulls
6x10sec sprints on bike rest 20-30sec between each

20 scap push ups
20 scap pull ups
20 air squats
10 push up
10 strict pull ups/ring rows
10 goblet squats w/kb

5 mins movement specific mobility

Metcon (AMRAP - Reps)

with a 20min running clock get through as many times as you can
30 alt kb turkish getups
20 wall climbs
10 push ups
5 rope climbs
20 kb SDHP
30 pull-ups

Metcon (No Measure)

1600m bike 800m row