200 yard run
20 push ups
20 air squats
1 min each leg couch stretch
1 min each banded hamstring stretch

Weightlifting

Front Squat (15 mins to build to a 1RM)

Metcon (Time)

1000 meter bike/row
20 power cleans 115/95/75/55
10 push press 115/95/75/55
10 power clean (same weight)
20 push press (same weight)
1000 meter bike/row