Buy in: 2 rounds of- 15 light dumbbell thrusters, 10 handstand push ups, 5 chest to bar pullups, 10 ghd sit-ups, 15 burpees.
Progressively load your push press for 5 sets of 3.
In 12 minutes get as far as possible climbing the ladder 3,6,9,12 (and so on) reps of each movement:
Calories Assault Bike (yassss!)
Reps Push Press (95/135)