Pre-class WU:
Accumulate 3 min locked out at the top of dip on the rings
In Class WU:
Skillz Ladder

Part 1:
20 mins
20 Rep Squat Cycle
Then
GHR (Glute Ham Raises)
3 x 10
Demo: http://youtu.be/z15C9UZUbss

Part 2:
3 RFT:
Run 400m
21 Pull-ups
12 OHS (95/63)