Warm Up
3x40s easy/20s mod/10s fast cardio, rest 20s bwn.
then short mobility drills for few mins

WOD
Part 1
2 rounds
1.5 min cardio (45s easy&30s mod/15s fast)
12+12 bulgarian split squat
12+12 single arm db bench press
15 abmat sit ups

Part 2
2 rounds
1.5 min cardio (45s easy&30s mod/15s fast)
15 kb swings
15+15 single arm kb row
15 alt leg v-ups + 30 flutter kicks

Part 3
2 rounds
1.5 min cardio (45s easy&30s mod/15s fast)
10+10 windmill
20 cossack squats
20 banded good mornings (green or blue)