300m Row
1Min Plank Alt Knee Tucks
20 x Burpee
1Min Plank Alt Knee Tucks
10 x 20m Shuttle Sprints
1Min Plank Alt Knee Tucks

6 Rounds

+

1 Rope Climb
7 deadlifts (30kg)
7 clean (30kg)
7 clean and press (30kg)
10 Ring push up
5 dips

3 Rounds