EMOM, for 30 minutes, complete:
12 Burpees (Odd Minutes)
12 Calories Row/Ski (Even Minutes)
If you are in good condition then bump the burpees up to 15. If you are in excellent condition then bump both, the burpees and calories, up to 15 per minute.
Max Reps Dumbbell Floor Press (Choose a difficult/doable weight.)
10 Weighted Chin-Ups/3-5 Chin-Up Negatives/30 second Chin-Up Hold Above Bar/30 second Chin-Up Hold Full Hang
50 Russian Twists (25/side)