MetCon
Every 3  Min For 15 Min(5R)
3 Wall Walks
12 Dumbbell Snatches(R1-L2)(22,5Kg-15Kg)
15 Box Jump Overs (24″-20″)
-Then-
Core Strength
Every 3 Min For 15 Min(5R)
10 Single Dumbbell Hollow Rock
15 Toes-To-Bar
20 Ring Mountain Climber(R1-L2)