Every 1 min for 12 mins, alternating between:
Copenhagen Plank, 40 secs
Copenhagen Plank, 40 secs
Plate Gun Hold, pick load, 40 secs
Overhead Plate Hold, pick load, 40 secs
Complete as many rounds as possible in 15 mins of:
1 Rope Climb, pick height
20 Up-Downs
1 Rope Climb, pick height
30 Sit-ups
*Rope Climb, Rope Row, 3 Pull Ups or 5 Ring Rows