Warm Up:
2x
12 Burpees
12 Sit Ups
12 Squats

Then ...
50 Flutter Kicks
50 Single Jump Ropes

Mobility:
Shoulders on bands
Calves on wall
PNF Hamstring

MetCon:
AMRAP 15 Minute
5 Pull Ups
10 Pistols (5 per side)
15 Double Unders

(9 + Pull Ups)