Buy in: Tabata Downdog progression. Band Shoulder Complex. Mobilize. Load your bar and prepare for the workout.
In 7 minutes climb the ladder as far as possible alternating between exercises 3,6,9,12...
Back Squats (women use 60%BW. men use body weight)
Handstand Push Ups
Rest 3 minutes
7 minute AMRAP same as above 3,6,9,12...
Bike for Calories