WOD, pull-ups, sprints

15vminutes, warmup
5 minutes, drills
6 minutes, high knee running, 4×100 steps
12 minutes, sprints, 6×30 steps

35 minutes
squats 5×24
rope jumps 5×100
pull-ups, 5×(1+2+3+4)
rope jumps 5×100
duck walks 5×20 steps
rope jumps 5×100

25 minutes
abs 8×30
pull-ups 8×5
bear walks, 8×20 steps