Warm up, 8min:
:30 machine
10 alt.spider stretch
5 scap push up
10 shoulder tap
10 glute bridge

1) e2:30 x5:
8+8 one leg deadlift with db/kb
6 ring row

2) 12min:
10 cal row
12 kb swing
10 cal bike erg
12 kb goblet squat
-rest :30sec-