400M  Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats, descend slowly 3 counts, return to standing quickly
10 Sit-ups
10 Push-ups
10 hollow body rock
5 negative pull-ups
10 banded face pulls
30 sec handstand hold (or accumulate 30 sec)

50 Wall Balls 20/14#

5 Rounds For Time: 
100' Bear Crawl 
100' Standing Broad Jump   
Do 3 Burpees after 5 Broad Jumps 

If you have a 20# vest or body armor, wear it.