5×4 Front Squats

4×5 3sec Hold Pullups
4×20 Flutter Kick

Suicide Series:
3x20m Run (length of the open space or if weather permitting outside)
40 Double Unders (or 120 Singles)
3x20m Run
40 Triangle Push-Ups
3x20m Run
40 Mountain Climbers
3x20m Run
40 Lunge jumps
3x20m Run
40 V-Ups
3x20m Run
40 Burpees