7 minutes of work at each station 2 minutes of rest/transition.
Calisthenics:
12 reps of each exercise Complete as many rounds as possible
(AMRAP)
180 squat jumps
Single leg deadlift
Curtsey lunge + shoulder press
TRX bicep curl + squat
Core:
12 reps of each exercise
Complete as many rounds as possible
(AMRAP)
Weighted sit-ups
Weighted boat
Scissor switches
Superman
Cardio:
AMRAP
500m row
12 Box jump step overs
12 Star jump squats
12 Skaters
Climbing:
2 options
1) V0-V3 climbers flagging practice on kilter board
https://youtu.be/juPtjVgcQbg
2) V3+ Climbers tread wall one grade higher than you normally climb. When you need a break practice off set ring pull-ups 4 sets 3 reps each arm.