WARM-UP:

https://www.youtube.com/watch?v=RM4MgG0mFkg
(9:00)
1:00 Start off with a few ankles and dynamic calf stretching in downward dog position

8:00 continuous movement
6/6 single arm strict high pull
6/6 single arm strict press
3 inch worms
10 reverse lunges
20 double unders/penguin jumps

(20:00 wod)

HOME GYM and DB/KB/MB:
8:00 amrap
2 single dumbbell reverse lunge
20 double unders
4 single dumbbell reverse lunge
20 double unders
6 single dumbbell reverse lunge
20 double unders
*continue adding 2 reverse lunges each round

(4:00 rest)

8:00 amrap
2 single alternating dumbbell snatch
20 double unders
4  single alternating dumbbell snatch
20 double unders
6 single alternating dumbbell snatch
20 double unders
*continue adding 2 dumbbell snatch each round

BODY WEIGHT:
8:00 amrap
2 odd object reverse lunge
20 double unders
4 odd object reverse lunge
20 double unders
6 odd object reverse lunge
20 double unders
*continue adding 2 lunges each round

(4:00 rest)

8:00 amrap
2 odd object ground to overhead
20 double unders
4  odd object ground to overhead
20 double unders
6 odd object ground to overhead
20 double unders
*continue adding 2 ground to overhead  each round