Part 1:

3 Rounds (:20 on/:20 rest)

Handstand Hold

L Hold (From Bar or rings)

Barbell Rollouts

Part 2:

4 Rounds

3 Minutes on/3 Minutes off

15 Box Jumps (24/20)

15 KB Swings

15 Shoulder to Overhead (115/75)

Max Calorie Row

*Score will be total amount of calories rowed

*Weights can be scaled up

*Reps can be scaled down, goal is to reach the rower with 45+ seconds left