3-minute Echo bike + 3-minute Row
+
5 Inchworms
10 Tension swings
5 Jefferson curls
+
2 rounds
5 Rope climb pull-ups
10 KB seesaw presses
5m/side KB front rack duck walk
+
3 rounds @ increasing pace
10 Wall balls/Toes-to-bars/1 Rope climb (alternate each round)
5 GHD sit-ups/Bar-facing burpees/Handstand push-ups (alternate)
5 Power cleans/Front squats/Deadlifts (alternate)
60-seconds Row/Echo bike (alternate)