Warmup:
General warmup and stretch
 
500m row x 2
 
WOD Five sets of:
Walking Lunges with Dumbbells or Kettlebells x 20 steps
Rest 45 seconds
Push-Ups x 10 reps
Rest 45 seconds
Ring Rows x 8-10 reps
Rest 45 seconds
Double-Unders x 40 or 80 single unders
Rest 45 seconds