3 stations. 3 minutes on each. 3 rounds. 1 minutes rest between rounds:
Station 1: AMRAP - 10 Clap Push Ups, scale to regular push ups or scaled push ups. - 20 Air Squats
Station 2: AMRAP - 10 single arm rows each side 32/24kg - Bear Crawl from the boxes to the pull up rig forwards and then return backwards, repeat 3 times.
Station 3: AMRAP - 20 Russian Swings 32/24kg, - 20 Russian Twists 9/7kg