3 rounds, 1 minute on each station:

> Row
> KBS (24/16kg)
> Burpee box jump over (24/20″)
> Wattbike
> Plate GTOH (20/15kg)
> Shuttle run

2 mins rest between rounds

The clock doesn’t stop, so transition quickly from one move to the next

Scaling:
Kettlebell/plate – select a weight which you can do at least 20 unbroken reps
Box jump over – you can step over the box if you’re not confident jumping onto it

Top tip:
Don’t go out too hard! Keep moving at a steady pace in round 1, then try to hold the same numbers in rounds 2&3.