WARM UP – MOBILITY
Dynamic lower body
Shoulder circles/mobility
Ring row/muscle up transitions

WOD A
PUMPKIN SPICED CINDY
5 rounds for time:
400m Run
3 rds:
4 Chest to bar pull-ups
6 Burpees
12 Alt. jumping lunges

1 round = 400m run + 3 rds of the triplet

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PUMPKIN SPICED CINDY – ADV
5 rounds for time:
400m Run
3 rds:
2 Muscle ups
6 Burpees
12 Alt. jumping lunges

1 round = 400m run + 3 rds of the triplet

ACCESSORY
Crossover recovery