Warm-up 

Bodyweight warm-up #4

3x 10 reps

1. Explosive split squats (stay in split)

2. Thigh tap push-ups

3. 3 hollow rocks + 1 v-up

4. 3 straddle reach throughs + 2 lateral lunges

5. Ring/TRX/ sheet /doorway/ band rows

6. Single leg DL (5R/5L)

WOD

4 rounds of:

10 reverse lunge + rotation R/L

20 Russian twists

KB complex R/L

(5 snatches + 5 windmills)

400m run or 2-minute run