Warm up
2rds
100m run
20 mountain climbers
10 single leg deadlift-no weight
20 bicycles
10 squat jumps

WRK(24)
WRK 2:00 REST 1:00 x8
24 jump rope/heavy rope/double unders
6 upright row/ring row/pull ups
6 push ups w/shoulder tap

Finisher
50 double crunch
1:00 chest opener