3-minute Echo Bike + 3-minute Row
+
5/way Scapular rolls
10 Handstand shoulder taps
5 Ring row transitions
+
2 rounds @ increasing pace
1 Ring muscle-up
4 Strict handstand push-ups
6 Air squats
1 Shuttle run
1 Rope climb
1 Handstand walk
4 DB hang power clean and jerks
4 DB walking lunge
6 Hand release push-ups
60-second Air bike between rounds