10 leg swings
10 spartan lunges
Note on the warm-ups: this is the minimum you need to do; if you know
that you need to do more movements, do so.
WOD (From Shenandoah CrossFit):
21-15-9 with a 95/135# bar:
Jerk (Push or Split)
*Make sure you complete each rep – that means stand all the way up with
the bar in the rack for the power cleans, stand all the way up with feet
under the hips for the jerk, and open the hips all of the way at the top
of the Backsquat.