Warm Up:
Run 200m
2x
10 PVC good mornings
10 PVC push presses
10 PVC back squats
10 v-ups
10 push ups
Skill/Strength:
4x
15 DB sit-ups
15 DB reverse sit-ups
15 DB russian twists
DB Sit up – hold in a press and sit up 
Reverse Barbell/DB Sit up
Lift legs up then pop up straight to ceiling
WOD:
3 rounds
20 push presses (Barbell, DBs or odd object weight of choice)
Run 200m
20 deadlifts (Barbell, DB or odd object weight of choice)
Run 200m
20 backsquats (Barbell, DB or odd objects weight of choice)
Run 200m