Pre Warm-Up
3rds with sling shot
5 lateral steps
5 high knees
5 squats 
+
10 burpees

 
Warm-Up
Mobility

 
Strength
A.) Mobility

 
WOD
3 rounds
2min run
Rest 2min
2min row
Rest 2min
2min WB

 
Cool Down
1.) Spend 5min in split practice
2.) Foam roll quads