Mobility Warm-Up:10 reps of each movement:
Spiderman Lunge
Lunge and Twist
Hip Openers
Hip Flexor Stretch on Box(10 each leg)
Leg Kicks

Active Warm-Up:
Row 500 m
3 Rounds at steady pace of:
Bear Crawl x 20 m
Deadlift x 10(lightweight,concentrate on form and technique)
Squats x 15(Slow and Steady, Take 3 seconds to get down into full squat position)
Kipping Swings x 7

Workout of the Day:
Back Squat 5 sets of 3(3-3-3-3-3)
Rest 2:00 Minutes
Ring Push-Ups x 12-15 reps(Advanced) or Full Range of Motion Push-Ups x 15(Beginners)
Rest 3:00 Minutes
AMRAP Box Jumps x 2:00 Minutes @ 20 inches
Rest 5:00 Minutes
3 Rounds for time of:
Deadlift x 12 @ 60% of 1 Rep Max
Run 400 m