Every 4 minutes for 6 rounds
Alternate Between
A)
Row 1000 meters
B)
Stair run to 6th floor TWICE (after first ascent, go all the way down to the ground floor before running back up to 6)
C) AMRAP
10 cartwheels (5/side)
10 KB Windmills (5/side)
20 Cossack Squats
20 hollow rocks