Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Take ten minutes to hit a heavy weighted pull-up single. If you don't have unassisted pull-ups yet, do ring pull-ups from the floor, or short ROM strict pull-ups from a box, sets of 3.
2. "Piketty" Six rounds for time of Run 400m Rest one minute.
Score is time to completion.
Levels III and II: as rx'd. Level I: scaled as appropriate.
3. Foam roll for 20 minutes. Have fun!