Warm-up 

DB squat thrust warm-up

1. 3 squat thrust

2. 10 squats

3. 3 squat thrust

4. 10 DB presses

5. 3 squat thrusts

6. 10 alternating DB rows

7. 3 squat thrusts

8. 10 DB swings

9. 3 squat thrusts

10. 10 Russian twists

WOD

4 rounds of:

5 R/L Stationary reverse lunges with DBs bicep step up to OH press

10 R/L single leg deadlift

200m run or 1-minute run