It's going to be a tough day

Look at Teresa doing an overhead squat for her warm up. This is one of the best core training and functional training exercises you could do for all around physical development.

WOD

For time (4 rounds)

20 squat thrusters w/20lb,30lb or 40lb dumbbells

20 box jumps or step ups w/ jump off 20 in box (red one)

20 kettlebell or dumbbell swings W/ 20lb,35lb or 53lb KB or DB