Warm up, 9min:

:30 sec machine
3+3 spider
3+3 90* hip rotation
6 glute bridge
6 scap push up
3 push up to down dog

:40sec on/ :20sec off x 4 rds:

1: machine
2: 10 kb swing + max reps goblet squat
3: sit ups or shoulder taps
4: 10 ring row + max reps push ups
5: 10 air squats + max reps burpee
6: 10 alt.leg raise at plank + max plank hold
7: 10 jumping jacks+ max reps inchworm