Warm-up:
Ankles&calves
Shoulders
Scapula & kahap
Samson lunges
Hip-up to box
Spiderman stretch
Squat

Dynamic warm-up with partner, you go I go:
2 rounds:
5 inch worm + push up
10 Lunges
10 rev. Lunges
10 Step up to box
5 Burpees
5 cal ergo

12 minutes AMRAP:
10 push press (2x DB/ KB)
5 burpee box step ups
8 cal ergo

REST

Stretching