Row/Ski/Airbike/Bike for 28-40min.
Every 4th minute
alternate between A, B and C.
Workout starts with A

A: 5 Pull-Up / C2B
10 Push-Up
15 Air Squat

B: 10m Handstand Walk
Or 20-30 Wall Facing Shoulder Taps

C: 10-15 GHD Sit-Up

Overall RPE 3