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

6x

30:30

-pull-ups

-dips

-sit ups

-jump lunges