Warmup:
400m run

3 rounds of:
2 Turkish getups per side (12kg)
5 1.25 goblet squats (squat, then at the bottom come up a quarter, bounce back down and bounce out of the bottom) (12kg)
5 strict pullups
5 one-legged glute bridges per side


Workout:
10 minute AMRAP of:
10 kb swing (16kg) (American)
10 wall balls (14lb)
10 burpees

4 rounds + 15 reps