Warm up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then
3 rounds
1:00 air bike (add speed each round)
5 push up to downdog
10 scap pull ups
5 kipping knee raises
5+5 lateral box step ups
3-5 burpee pull ups
then test / spend time as needed for WOD movements and start it