Warm up:
Cardio
Barbell Warm Up
 

WOD: 1 Round for time
Rx:
50/40 Cal Bike
40 Burpees Over Bar
30 Front Squats (135/95)
20 GHD Sit-ups
100 Double-unders
Scaled:
50/40 Cal Row
40 Burpee
30 Front Squats (30RM/50%)
20 AbMat Sit-ups
100 Jump Rope
Sport:
50/40 Cal Bike
40 Bar Facing Burpees
30 Front Squats (165/115)
20 GHD Sit-ups
100 Double-unders
 

Mobility:
Circle-up