[WARM UP]
3 Rounds:
:30 Side Plank /SIDE*
:30 Push-Up to Downward Dog
:30 Plank Up-Downs

* R1: Forearm, R2: Straight Arm, R3: Starfish (on either forearm or straight arm).

[WEIGHT WARM-UP]
5 Mins. for Quality:
5 Good Mornings
5 Back Squats
5 Strict Press
5 Romanian Deadlifts
5 Front Squats
5 Push Press
* Do reps Goblet style if you have (1) free weight (hold both ends).

** Use a slow TEMPO on the good mornings, squats, and RDLs.
Pause overhead for :3 on each overhead lift.

[PRACTICE]
1 Round:
7 Push Ups
7 Deadlifts
200m Run @ 85-90% WOD Sprint.