Warm Up
3x40s easy/20s mod/10s fast cardio, rest 20s bwn
then 2 rounds
10 scapula rolls
10 ring row
10 hollow rocks
5 inch worm + push up
5 dynamic squat strech

Skill&Strenght
Kipping Pull Up / C2B training for 15-20 minutes
First skill training and then perform 4-5 working sets of 5-15 reps
rest as needed bwn sets

Workout
For 24minutes, new set every 2 min
1.5 min cardio machine
2 min : every 30s do 6-8 box jump (0,30,60,90 sec kohdalla)
1.5 min cardio machine
2 min : every 30s do 2-4 kipping hspu or 1 wall walk