EMOM: x 6
1) :60 Cardio
2) :40 Step Up
3) :20 Burpee

 EMOM x 6
1)      :60 Jump Rope
2)      :40 Plank
3)      :20 Hollow

 2 rounds
Every 3 minutes
200m Ski
15 Ring Rows
10 Push Press

200m Row
Prowler Push Down and Back
10 Hammer Curls

20/15 Cal Bike
20 Rope slam

30 Kb Swing
15 Wall Ball
10 Sit Up

1 minute each move: 
Tricep pull downs 
Db Curl 
Farmer Carry AHAP