"MOLASSES"

15-12-9 of the following:
Ring push ups
Ring dips
Rope climb (3-2-1)
Wall balls

then

21-15-9 of the following:
Rower (calories vice reps)
Back extensions
Abmat sit-ups
Ball slams

then

30-20-10 of the following:
Heavy jump rope
Box jumps
Dumbbell thrusters
Burpees