Foundation:  

A1.) Rear foot elevated single leg squat  5 sets of 8/8 @2121 tempo; rest :30/:60

A2.) Russian twists 5 sets of 20; rest :30

A3.) Deficit Push Ups 5 sets of 8-12 reps @2121; rest :30 

WOD:  

Limited Weight  

10/10 single dumbbell thrusters (could also use a back pack) 

15 burpees  

4 rounds for time  

RX (Level 1): 50/35 

Intermediate (Level 2): 35/20

Beginner: 20/10 

Bodyweight Only  

4 rounds for quality 

20 flutter kicks

15 jumping air squats

10 burpees 

ROMWOD Session:  

4min seated straddle

3min dragon left & right leg

3min butterfly stretch

2min forward fold left & right leg