Push Press 5-5-5 - add 2.5-5kg to previous lifts
Tempo Ring Rows 8-8-8-8 (3-1-3)
Ring Dips 5-5-5-5
Death by Burpee: 20 Mins
1 Burpee in the first min
2 Burpee's in the second min
3 Burpee's in the third.....
*If you fail to complete a round, go back to the start. If you only get 10 burpee's of round 12, the next round you do 1 + 15 air squats, then 2 + 15 air squats etc. Score is total burpee's