Warm up:
480m run
5 min jump rope
Agility warm up

Pre-WOD:
Tabata this..
2 mins each
Row
Planks
Russian twist
Pull ups holds

WOD: 15 min
3 min to complete 2 round.
15 Wallballs
30 lateral jumps
15 push ups

If you complete add 3 more mins