Mobilize, then:
Warm-up:
3 sets of:
5 inch worm walk outs
10 air squats
20 line jumps (side to side)
WOD
Tempo running
4-6 sets of:
4 minutes of running @75% of RPE/walk or jog 2 minutes
Core:
3 sets:
10 pushups with shoulder taps (each shoulder)
20 Russian twists
:30 sec Superman hold