Warm Up:

400 meter row or 800 meter bike
10 each side clamshell plank
20 kb swings 53/35
20 kb RDL's 53/35
20 goblet squats 53/35

box shoulder stretch 1 min
couch stretch 1 min each leg

15-18 mins discuss WOD 1
18-25 mins Warm up for WOD 1

Weightlifting

Front Squat (8 mins to warm up then 2x12-15 @ 55% of 1 rep max)

25-32 mins to complete WOD 1 if 55% is perceived as easy on the first set then go to 65% on the next.
32-35 mins discuss WOD 2
35-38 set up for WOD 2

Metcon

Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats