Core – 15 sit-ups 

15 vtucks 

15 glute bridges 

15 vsnaps 

15 super man 

15 spider man plank 

15 scissors 

15 side vups 
Strength 3x( add weight every 5 min )

Emom 5 min 

1 clean& jerk every 30 sec 
WOD 15 min cap 

10-9-8-7-6-5-4-3-2-1

Burpee facing box jump over 24/20

Dumbbell snatch 50 /35

Row or bike cal