C - Calories on the rower. Hit 30 cals.
H - Handstand pushups (20 reps). If you can't complete these, go for 40 hand-release push-ups.
O - Over the shoulder deadballs. Use a 45kg deadball and do 30 reps.
C - Cleans. Complete 30 power cleans at 40kg.
O - Overhead walking lunges. Use a 10kg plate and go for 40 metres.
L - Lateral burpees. Use the barbell and jump laterally over the bar between burpees.
A - Air squats. 40 reps of body weight air squats. Hit full depth and try to do these unbroken.
T - Toes to bar, 30 reps.
E - Eighty metre sled push at 80kg.
Still feeling fresh? Set a timer for 50 minutes and see if you can get through the workout twice before time runs out.