Warm Up:  2 Rounds 
10/8 Cal Bike
15 Thruster W/ Pvc Pipe
20 Rope Slam 

30 min OTM
Min1: 200m 
Min2: 20 Kb Swing 
Min3: 10 Strict Pullups or 15 ring row
Min4: 15 Db Thruster 
Min5: 10 Burpees
Min6: 60 jump rope
*scale reps to something you can complete in the minute 

Cashout:
5 Second Levels
10 DB Curls
12 Tricep Pull Downs