3 sets 
Wall facing handstand march X 20
Dumbbell bench x 15
Single arm DB Row x15 each arm

Then
  3 sets 

10/8 calorie Assault Bike

10 toes to bar

10 burpees

10 GHD sit ups

10 box jumps 24/20

10/8 calorie Assault Bike

(rest 2 minutes between sets)

Goal — exercises performed unbroken. set times should get faster each time