At home workout

Warm up-
warm up
3 rounds
run 1 minute (30 seconds out, 30 seconds back)
10 push ups
10 sit ups

Strength if you have a barbell at home
5 sets of 4 front squats at about 75 percent

Wod-
5 rounds
In 2 minutes perfrom
-20 kb swings or 20 db hang clean and press (10 each arm)
-then in the remainder of the 2 minutes burpees over your dumbbell
Rest 1 minute then repeat.