Quickie

400m run
20 KB swing
20 pushups

 

Atarim

Technique

Double unders/Triple unders

(if you can complete 50 unbroken DU, practice crossovers, one leg jumps etc)
then

Metcon

3 RFT
40 DU
5 pistols/10 airsquats
10 situps

Post your results to the Whiteboard.