For the warm up today 3 or 4 minute jog then go through the following dynamic warm up.
40 High knees
40 Butt kicks
20 sampson stretches
40 lunges

Wod 1 today

21 Minute EMOM (7 rounds)
Minute 1- 40 seconds of harder cardio fast run, hard row, fast bike, jump rops
Minute 2- 12 Toes to bar, 15 sit ups, 10 candlesticks
Minute 3- 2 push jerks *add two push jerks every round

Rest between wods
100 Russian twists for time