Perform rounds of 21-18-15-12-9-6- and then 3 reps of:
Toes through rings
Wall Ball
Reverse hip extension
Burpees
Toes through rings: Hang from rings, and with straight arms and legs, lift feet up and then through the rings. Reverse hip extension: place your trunk face down on a level surface that is high enough to let your legs hang down freely from where you repeatedly raise the legs to parallel and hold briefly.