Start the workout with a 50 calorie buy in then move through this 3 round burner. Scale pull-ups to jumping pull-ups or reduced volume to keep up the intensity. After clean up, recover then go all out for 1 minute on the bike!

For Time

50 Calorie Row

Then 3 rounds of
30 Box Jump Overs (24/20)
20 Kettlebell Swings (53/35)
20 Pull-ups

cash out
AMRAP in 1 minute
ME Calorie Assault Bike