WARM-UP

5-10min easy Jog/Run. 
Then 3 rounds:
10 Air Squat Cross Kicks video
3+3 DB/KB Windmill video
5 Down Dog to Cobra video

---

CONDITIONING

For time:

200m Run
21 DB/KB Snatch
200m Run
18 DB/KB Snatch
200m Run
15 DB/KB Snatch
200m Run
12 DB/KB Snatch
200m Run
9 DB/KB Snatch

Overall RPE 4

Target: very heavy breathing. 

Loadings: 22,5/15kg, but work with what you got. If you have heavy DB/KB drop the rep scheme.

---

COOL DOWN

5-10min easy Jog/Run with nose breathing only.

5-10 Down Dog to Cobra + Perfect Stretch video