1 min General Movement: jog, jumping jacks, jump rope, bike or row
10 Bootstrappers
5 Inchworms
10 Alternating Spiderman + Twist
1 min General Movement: jog, jumping jacks, jump rope, bike or row

With Empty Barbell:

5 Slow RDLs
5 Slow Deadlifts
5 Kang Squats
5 Back Squats
10 Alternating Elbow Raises
5 Strict Press
5 Push Press
5 Push Jerk
5 Front Squats

WOD
5RFT
12 Shoulder Press 95/65
20 Front Squats
200 Meter DB Farmer Carry 40/30