CFT Standard Warm-up
then 
Inch Worm - 20 Push-ups
Frankenstein Kicks - 20 Squats
HIgh Knees - 20 Sit-ups
Butt Kicks - 10 Burpees

Mobility
Hips & Shoulders

WOD:
For Time~
200m Run
25 KB Swings (53/35#)
25 Box Jumps (24/20")
25 Power Snatch (75/55#)
25 OHS (75/55#)
25 SDHP (75/55#)
25 Wall Balls (20/14# - 10')
200m Run