30min of steady 60-70% HR

1 - 10min
10 Burpee
30m Mixed carry (KB)
10 T2B

10 - 20min
20/15 Cal Row
10 Box jump over
7 Hand release push up
15s Ring row hold (Top)

20 - 30min
30 DU
15m Walking lunge
2 Wall climb (10s hold at top)