Treeni 2
Warm Up
2 sets
1.5 min cardio machine
20m bear crawl
5+5m monkey crawl
3 inch worm with push ups
6 wall squat
12 walking lunges
15-30sec Active Hanging

Gymnastic
For Quality 15 minutes
3-4 sets
15-30 seconds of each hold and rest 20-40 sec bwn
Ring Dip Hold
Chin Over Bar Hold
Wall Walk Hold
Goblet Squat Hold

Metcon
15 min AMRAP
6+6 single arm db snatch
6+6 single arm db oh walking lunges
6-12 push ups (depending your ability to do them, choose "harder" way to do them)
12/15 calories of row/ski/run or 10/12 cal air bike