Warm-up
10:
Roll-to stretch
Roll to stand
Outward round kick to squat
Shoulder circles then side raises with 15lb plates to 20 sec hold 3 times
25 secs jumping against the wall to wall sit 4 times
12 push-ups to side plank

Strength:
Push-up Ladder to 6

Skill:
Turkish Get-ups
2 sets w/ windmill 5 each side

WOD

AMRAP 16 min

Run 400 meters (1:20secs of bounding instead of running)
10 OH Squat 95lbs
10 Toes to Bar