Warm up 

Aerobic warm up #1

3 consecutive rounds

30 seconds no break

1. -Lateral jumps

2. -Skater jumps

3. -Mountain climber

4. -High knees

5. -Butt kicks

Then... 

3 rounds of:

(Forward and backward 5 steps)

1. -Heel walk

2. -Toe walks

3. -Dynamic walk

4. -Toy soldiers

WOD

Tabata the following

Under hand ultra wide pull up

Rest

Plank alternating DB row

Rest

Flutter kicks

Rest

Alternating OH DB press