100 boxjump over
200 lunges -> squat hold
50 air squat allebei
150 kb swing 24/16
80 split squat allebei 40L 40R
100 toes to bar /knee raise
160 dumbell snatches 22,5/15kg 
100 DB box step over 22,5/15kg 

time cap 40 minuten. Succes!