Capacity

Warm-up
2-3 rounds
30 seconds c2 bike
10 light thrusters
:30 echo bike
:30 plank up/downs (elbows to hands)

This capacity does not have programmed rest, however, we recommend resting after completing a set of pushups or step ups before returning to the movement (KBS or Pullup)

Find a pace on the cardio that challenges you but allows you to move into the next part of the workoutz

Be sure to choose a KB option that will force you to take breaks. Whether this is load and/or range of motion.