E.M.O.M. For 40 minutes
Minute 1: Calorie row (15 cal for men, 12 for ladies)
Minute 2: 7 Hand stand push ups
Minute 3: 2 Rope climbs
Minute 4: 15 Wall ball
A great goal would be to get everything unbroken. If needed, adjust reps so that you get 10-15 seconds of rest each minute.