Warm-up 

Body weight warm-up #3

3x 10 reps

1. Jump lunges

2. Push-ups + toe taps

3. Single leg bridge

4. Multi-direction leg swings

5. Pull-ups/ Ring/TRX/ sheet rows

6. Dips (rings/ box/bench/chair)

WOD

4 rounds of:

20 SB step ups 18 or 20-inch box

20 bicycles

20 Russian twists

20 SB shoulder to overhead