• 500 meter row, then:

3 Rounds

• 5 Pushups
• 5 Kettlebell swings
• 5 Kettlebell Strict Press per arm
• 5 no jump burpees

Alternating Every Minute on the Minute 12 minutes:

• 1) 3 Strict handstand pushups (deficit to increase challenge)
• 2) 8 Ring Pushups

For time:

• 80 Sit ups
• 70 Kettlebell Swings (53/35)
• 60 Ball Slams (choose weight)
• 50 Toes to bar (P: hanging leg raises)
• 40 No jump burpees
• 30 Chest to Bar (P: ring rows/pullups)