21/15/9

devil presses right

dumbell thruster right 

dumbell clean right 

pistol squat right

devil presses left 

dumbell thruster left

dumbell clean left 

pistol squats left

50/40/30/20/10

air squats 

kettlebell push press 24/16 kg

kettlebell swings 24/16 kg

every 5 minutes

200 meter run

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