Every min for 30 minutes (6 rounds)
min 1 - Legless or Normal Rope climbs x 1-2 reps or Rope Pull from sit stand x 2-4 reps
min 2 - double unders x 30 seconds (max reps) Goal is 40-50 reps each time.
min 3 - Handstand Walk x 5-15m or HS Hold x 30-40 seconds
min 4 - Row for Calories x 15/12 (should be done under 45s)
min 5 - rest