With a 40 minute time cap do:

Buy-in:
- :45 s stomach vacuum
- 300 m Run/erg (bike 600)
then:
- 100 jumping jacks
- 50 abs ( your choice, mix and match)
- 25 single db renegade rows (each arm) MRx: 20/10, Rx: 35/25, Rx+: 50/40

- 50 db pullovers (same db weights)

- 80 jumping jacks
- 40 abs
- 20 renegade rows

- 1 minute fingertip hold MRx: 15/10, Rx/Rx+: 25/15 (2 plates)

- 60 jumping jacks
- 30 abs
- 15 renegade rows

- 25 push ups

- 40 jumping jacks
- 20 abs
- 10 renegade rows

- 1 minute fingertip hold

- 20 jumping jacks
- 10 abs
- 5 renegade rows

- 25 push ups

Cash out: :45 s stomach vacuum
- 300 m run/erg (bike 600)