Dynamic mobility/stability warmup
10 minutes

WOD
30 Slam Ball or dumbbell slams (12/8)
20 Toes-to-Bar
400m Run
20 Bar Muscle-up
400m Run
20 Toes-to-Bar
30 Slam Ball or dumbbell slams
(10-15 minutes)

Mobility
5 minutes

For scaling and detailed description, see the Zen Planner app.