General Warm-up:

1000m Row/800m Run

Group Mobility

Workout Specific Warm-up:

5 X 1 Box Jump, work up to max height

Pullup warm-up after each set

WOD:

25-20-15 of:

Pushups

Pullups

Situps

http://www.youtube.com/watch?v=rt61NHhoefo