Warm Up 

Twister warm up

Use a light MB/KB/DB

3x 10 reps

1. Russian twists

2. Presses

3. Squats

4. Diagonal wood chops (R/L)

5. Later jumps over the object 

6. Plank toe touches  

WOD

Tabata the following:

Shoulder to OH

Rest 2 minutes

Hang power clean

Rest 2 minutes

Deadlifts

Rest 2 minutes