Warm-up: 2 rounds not for time of:

30 second L-Sit

5 weighted push-ups

5 hollow hold scapular retractions

5 rounds of intervals (45 seconds of work, capsule 15 seconds to switch)

row

slam ball (30/20)

air dyne

kettle bell swings (53/35)

dumb bell thrusters (35/25)

burpees

rest 1 minute after each round