Go through the different movements

40 sec on 20 off for 24 minutes
4 rounds of

Min 1: Front squat 50/35kg
Min 2:  Row for calories
Min 3: Slamball clean over shoulder 20/16kg
Min 4: Wallballs 9/6kg
Min 5: Assault bike for calories
Min 6 Rest

Aim is to maintain same pace throughout the 24 minutes.

Bonus goal: Try to do the wallballs unbroken each round.