500 m row or 400 m run
3 rounds of
10 goblet squats, start at 1 kb heavier than you usually use and go up a KB each round.
10 RKBS, same pattern as Goblet squats.
10 ring rows, 2nd round 5-7 pullups, 3rd round the movement you will be doing for the wod.
Back squat, 5x7 starting at 65%. Add weight as you can, 3 min rest between sets.
10 min AMRAP
30 Double Unders
10 Power Cleans (115/75) RX+(135/95)
10 Pullups, or 3 RMU, or 4 BMU, or 6 C2B
4 sets of 7 OH lunges with barbell. Start with manageable weight then increase weight each round.
HSPU, 10 strict, 15 Extended, 30 kipping, flat.