Four rounds for quality:

20” push-up to pike

10” rest

20” supine hip extension

10” rest

20” superman

20” rest

A: six rounds of

Max chest-tp-bar pull-up in 30”

Rest 70”

Rest three minutes

B: on a rower, six  rounds of:

24/18 calories every 100”

Rest three minutes

MAX burpees in three minutes