4 Giant sets of:
6s seated row overcoming isometric with towel
rest 30s
5-10 strict HSPU at Tempo 30X1 (scale to Pike HSPU on Box/Chair/Couch or Pike Position or normal Push Ups)
rest 30s
40-60s of bent over reverse fly's (use light DBs/small plates/water bottles/cans/etc.)
rest 60s
8min AMRAP:
3-6-9-12-15...
Burpees over DB/KB/Barbell/Backpack
Thruster with DBs/KBs/Barbell/Backpack
4 sets
5 min run @ moderate pace
1 min rest
5 x 30s fast 30s rest (pick a starting and end point in the first 30s run and try to hold the distance)
1 min rest
Try to stay consistent in the 5 min Runs in regards of distance if you have a GPS.