As many rounds and reps as possible (AMRAP 15) in 15 minutes of

500 meter row

20 Alternating Cossack Squats with a KB Goblet Hold

20 Single Arm KB Press (10L/10R)

Use the same KB weight for both the squats and presses

Rest 5 Minutes then…

AMRAP 15 minute of

20 Calorie Assault Bike

40 Push Ups

20 Alternating KB Snatch

Use the same KB weight as used in that first work