Mobilize, then:
2 sets:
:30 sec side plank (each side)
20 mountain climbers
10 box jumps
5 strict pull-ups
A.) 3 sets:
30/23 cal bike
12 C2B pull-ups
60 double unders
15 hip extensions on ghd
* rest 2 minutes between sets
B.) 3 sets:
:60 sec plank
10 bicep curls (any style)
15 hollow rocks
10 tricep extentions (any style)