Skills

3 sets 
25/20 Calorie Row
100’ handstand walk
5 Rope Climbs
-Rest 1:1 b/t sets-

Conditioning

4 rounds
24/18 Calorie Echo Bike (OR 28/24 Calorie Assault Bike)
12 Single Arm Dumbbell Push Press Right Arm (50/35)
12 Single Arm Dumbbell Push Press Left Arm (50/35)
8 Bar Muscle Ups