2 rounds of :
20 box jump, step down
20 ring row (split for 2-3 sets)
20 deadlifts @42,5/30kg (split at least 1 time)
20 front squats @42,5/30kg (split for 2-3 sets)
20 abmat sit ups
20 push ups
20 Plate OH lunge steps @10/5 kg
20 push press @ 42,5/30kg (split at least 2-3 sets)
20 burpees (split for 2-3 sets)
400m light running