Warm-up

1 Minute Jog
10 Knee hug to lunge
10 Dynamic Pigeon
10 Butterfly Sit-ups
5 Inchworms

Then,

3 Sets:

5 Knee to hip deadlift
5 Bent over rows
5 Hang Power Cleans
5 Push Press or Push Jerk

WOD

Complete the Following for Time:

35-20-15

Sit-Ups
Hang to overhead
Double-unders or Jumping Jacks

-Use DBs, barbell, weighted back pack, or any object for your ground to overhead.