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