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

5 rounds of the following:

20 pull ups

30 push up shoulder tap

40 sit ups

50 squats