Work

4 Minute AMRAP Wallballs
15s Transition
4 Minute AMRAP DUs
15s Transition
4 Minute AMRAP Muscle-ups/Pull-ups/Ring Rows
15s Transition
2 Minute AMRAP Wallballs
15s Transition
2 Minute AMRAP DUs
15s Transition
2 Minute AMRAP Muscle-ups/Pull-ups/Ring Rows

Think "big" sets and minimal rest as the following movement does not necessarily affect the muscle-groups of the previous.

Mobility

Banded Lat Stretch - 2 Minutes
Roll Armpits & Chest - 2 Minutes
T-Spine Extension on Roller - 2 Minutes