Warm-up:
2x200m run
Dynamic warm-up

Skill:15 mins
3×10
Floor press
Bent over row
Upright row

WOD:20 mins cap
Cash in: 480m run
4 rounds
25 Squat jumps 45/35
25 push ups
Cash out: 480m run

Post:
50 Russian twist
3x30sec planks