Warm-up:

½ Tabata each:
Row
Alt DB press (light/med)
Plank (side plank on rest interval)
Mountain climbers

Strength/skill:

5 min Max reps Wall Walks

Then 3 rounds:
10 ring rows (elevate feet if possible)
30 seconds top of ring support hold

Conditioning:

Choose your own adventure:
For max reps

5min AMRAP- Movement 1
Rest 1 min
4min AMRAP- Movement 2
Rest 1 min
3 min AMRAP- Movement 3
Rest 1 min
2 min AMRAP- Movement 4
Rest 1 min
1min AMRAP- Movement 5

*You can only use each movement once.

*Your choices: Row (cal), Bike (cal), ski (cal), box jump (24/20in), Medball situps (20/14), slam balls (30/20), HSPU, ring dips