:

10yds of each
high knee's
high skips
lunges
straight leg kicks

20 kb swings
20 jump squats
45sec trunk rotations
45sec each side quad stretch
10 scorpions each side

Metcon (Time)

For Time
21 S2OH115/75
21 pull ups
15 S2OH 115/75
15 pull ups
9 S2OH 115/75
9 pull ups

After wod

25 ghd sit ups
25 back extensions
use weight if greater intensity is needed