500M Row
10+10 single leg floor touch
10 bird dog
10 air squats
10 down dog/ Up dog
10 Sit Ups
30 sec bar hang
10 Kipping Swings

For Time
25 Walking Lunges
20 Pull-Ups
50 Box Jumps (20 in)
20 Double-Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings (2/1.5 pood)
30 Sit-Ups
20 Dumbbell Hang Squat Cleans (35/25 lb)
25 Back Extensions
30 Wall Ball Shots (20/14 lb)
3 Rope Climbs (15 ft)