Mobilize, then:

2 sets:
5 inchworms
10 step back lunges (bw)
15 cal row

A.
Death by: strict pull-up

1 first min; 2 2nd min; 3 3rd min; and so on……

B.
For Max Reps:
2 Minutes Row for Calories
30 Seconds Rest
90 Seconds Burpees
30 Seconds Rest
60 Seconds Assault Bike
30 Seconds Rest
30 Seconds Toes-to-Bar

C.) 3 sets of:

:30 side plank (each)

:45 sec plank

Rest 3 minutes and then repeat