Weighted pull ups
2-2-2-2-2

Triple Triplets
20 seconds nonstop of each exercise repeated 3 rounds nonstop at each triplet
20w/20w/20w x 3
Ring rows
Pushups
Situps
Rest 1 minute

Swings
Goblet squats
Single bell thruster
Rest 1 minute

Burpees
Plank hold
Mountain climbers
Rest 1 minute

Then repeat the whole thing again