WOD, Pull-ups+burpees+knee ups

15 minutes, warmup

25 minutes
squats 5×24
pull-ups 5×4
burpees 5×5
stepups 5×15

 

35 minutes

abs 8×30

burpees 8×6

pull-ups 8×5

dead hang kneeups 8×5

 

25 minutes

running, high knees, 6×60 steps

power skipping 6×30 steps

skin the cat 6×1