Every 5 mins for 30 mins, alternating between:
A. Run, 400 m + 15 Kettlebell Swings (53/35) + 8 Pull-ups
B. 15 Wall Balls (20/14)+ 12/9 Row Calories + 6 HSPU
*This is 6 total rounds. Rounds 1, 3 and 5 will you working through A. Rounds 2, 4 and 6 will have you working through B.

Goal: minimum 1 minute rest before moving on

Post Work
3 rounds for quality of:
:20 L/:20 R Side Plank
10 L/10 R Paloff Press
Forearm Plank Seesaw, 20 secs
Rest 1 min