Warm Up
4x40s on/20s off cardio work (shuttle run training, very easy / easy)
then
mobility of your choise

WOD
Part 1
3 rounds
30s easy/20s mod/10s fast cardio (rowing)
8+8 bulgarian split squat @ light weight @10/15kg db on shoulder
8+8 single arm db bench press @10-15/17.5-22.5kg
12 alt leg v-ups + 24 flutter kicks

Part 2
3 rounds
30s easy/20s mod/10s fast cardio (shuttle run)
8 american kb swings @16/24kg
8+8 single arm db/kb row @16/24kg
25+25m suitcase carrying

Part 3
3 rounds
30s easy/20s mod/10s fast (air bike)
6+6 windmill @5-10kg plate
12-16 weighted cossack squats @5-10kg plate
4 jefferson curls @light weight, slow pace.