500m Run
Then:
2 Rounds:
8 Push-Ups
10 scapula pull-ups
10+10 Rotation with Band

Core: 2x
20 hollow body
30 sec plank

AMRAP 4:
21/18 calorie assault bike or row
21 hanging knee raises
20 KB Front squats 55/35

Rest 4 min

AMRAP 4:
18/14 calorie assault bike or row
18 hanging knee raises
15 KB Front Squats 55/35

Rest 4 min

AMRAP 4:
15/12 Calories Assault Bike or Row
15 hanging knee raises
10 KB Front Squats 55/35

AMRAP 4:
21/18 Calorie Assault Bike or Row
21 Toes to Bar
15 Front Squats (115/80)

rest 4 minutes

AMRAP 4:
18/14 Calorie Assault Bike or Row
18 Toes to Bar
12 Front Squats (135/95)

rest 4 minutes

AMRAP 4:
15/12 Calorie Assault Bike or Row
15 Toes to Bar
9 Front Squats (155/105)