Warmup 2x
Short lap
10 twisting lunges

10 jumping pullups
10 ring dips
5 8-count bodybuilders

Mobility and Lift
PROGRESS ASSESSMENT WEEK: Pick 1-2 lifts and, working with a coach or spotter, build up to a new 1RM. If you choose to do 2 lifts, pick dissimilar lifts (in other words, don't do two pressing lifts, for example, or two lower body lifts).

10min AMRAP
10 DB Push Press (tot. # = 50% bodyweight)
10 Box Jumps