200 meter Run

30 calorie Row

30 push ups

30 kettlebell hang snatch 24/16 kg

30 jumping lunges 

400 meter run

20 cal row

20 push ups

20 kettlebell hang snatches 24/16 kg

20 jumping lunges 

600 meter run

10 cal row

10 push ups 

10 kettlebell hang snatches 24/16 kg

10 jumping lunges 

4 runden 

3 minuten on / 90 sekunden off

400 meter run

rest time 

jumping lunges 

25 minuten amrap 

50 sitting plate press 

50 push ups 

50 plate thruster 

27/21/15/9/3