Overhead press x 2-4 reps @ 80%
Pull ups/jumping/ring rows x 2-4 with a 7 second hold at the bottom & 3 second hold at the top
Rest 90s. 4 rounds.
Bench press max reps @ 50% of bodyweight.
Rest 90s. 3 Rounds.
Bicep curl for max reps @ 10kg Female / 20kg Male
Rest 90s. 3 rounds.
Max press ups.
Rest 60s. 3 rounds.
Tabata battle ropes