3 Rounds 
30 seconds Ski
30 seconds jump rope
30 seconds rope slam  
30 seconds hollow position  

*15 second transitions 

3 Rounds: 30 sec each, :15 Transition
DB lunge
Floor Press
Wall Sit 

On a 20-minute clock, for max reps each round:

From 0:00-3:00, run 400/350 meters then do max pull-ups/ ring rows
    Rest 1 minute
From 4:00-7:00, run 25/18 Cal Bike then do Db Curl and press
    Rest 1 minute
From 8:00-11:00, run 400/350 meters then do pull-ups/ Ring Rows
    Rest 1 minute
From 12:00-15:00, run 25/18 Cal Bike then do Db Curl and press
From 15-19 Flutter Plank alternate every :30
From 19-20 Max Burpee