Warmup

400m run/ row

4 RDS
5 situps
5 squats in the hole
5 pushups

Strength

Back squat

Work up to a heavy set of 5
5×5

WOD

3 RDS
200 m run
15 box jumps
15 wall balls
15 kbs

Beginner

3 RDS
200 m run
15 step ups
15 air squats
15 kbs