Warm Up
Mobility Flow few minutes and then check the movements and start wod

Part 1
2 rounds
24/30 calories rowing
10+10 lateral box step ups
10+10 kb bottom up press
:20-30 L-sit hold/L-Tuck hold

Part 2
2 rounds
20/25 calories air bike
10+10 slam ball throw against wall on half kneeling pos
20 kb gorilla row
10 box jump, step down (sharp jumps)

Part 3
2 rounds
2 min run/jog/jump rope
10+10 single leg RDL
10+10 single arm floor press
1 min Plank Hold