Warm up
30-40 band pull aparts
5-10 push up to downdog
5-10 dynamic squat strech
then
2 rounds
2:00 row or ab
10+10 single leg RDL
10+10 upright row
10+10 half kneeling press
then
2-4 reps of WOD Movements 3 times before starting wod (increase load step by step)