Metcon (reps)

4 Rounds, AMRAP of:
1 ) Pull-ups
2 ) Burpees
3 ) Sit-ups
4 ) Air squats
5 ) Double-unders
6 ) Calories row
7 ) Rest

*With running clock, move from each station to the second one after one minute. One point for each rep, except on rower where each calorie is one point.

Accessory:

A)
3 Rounds:
15-30s 1-arm plank on rings
20 Russian twists
10 Strict t2b

Rest as needed

B)
Tabata hollow hold
(8 x 20s on, 10s off)