WU:

2 rounds:
100-meter row
10 squats
10 push-ups

MOB:

3 rounds of:
10 sec hold of down dog
10 sec hold of plank
10 sec hold of chaturanga
10 sec hold of up-dog

Strength/Skill:

Glute ham raise 4X8 (7 rpe)

WOD:

Every 10 min for 4 rounds:
Short lap
15 Burpee-box jump overs (24/20)
20 alt. DB snatches (55/35)
Short lap

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