Warmup: 400m Easy jog @60%, then… 3 sets: 10 air squats, 20 mountain climbers, 5 inch worms, 10 lunge reach and twist, 10 arm circles in each direction
“Filthy 50”
For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows or knee raises 

50 Push press, 45 pounds

50 Back extensions (sub in good mornings, RDL or hip lifts if needed) 

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

*Please keep this under 30min, if you are not sure you can please make the neseccasery adjustments to allow it.