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None of the following is an all out effort. On the third movement focus on calm breathing and easy consistent movement.

AMRAP 10
:50 Sec AB@Cardio Pace
:10 Sec AB@90%
10 Slam Balls@40/20
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Rest 4 Min
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AMRAP 10
250 Row@easy Pace
250 Row@90%
10 Burpee Step-Ups@24/20
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Rest 4 Min
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AMRAP 10
100 Meter Jog
100 Meter Run
10 Med Ball Cleans@30/20