40 pull ups
40 push ups 
40 kb squat 24/16 
40 air squat 
40 knee raises 
40 plate snatch 20/15 
40 kickback
40 v-up 
40 kb swing 24/16 
40 plate thrusters 
40 ab matt 
40 overhead plate lunges  20/15 
40 lunges 
40 jump squat 
40 2de keer kb squat
40 burpees

40 kcal air bike/ski/roeien/

Time cap 40 min