WARM-UP:

Light KB warm-up

200m Run
20 Russian swings
200m Run
20 Goblet squats
200m Run
20 Push-ups
200m Run
20 American Swings

SKILL: 

RELAY!

WOD:

2 Rounds for time:

12 Ring dips
12 Push presses (135/95)
24 Ab mat sit ups
24 Burpees to a vertical target
36 Jumping lunges (total)
800m Run