This workout contains 3 circuits. Each circuit contains 3 rounds of 2-3 exercises to do be done at various timed intervals.

#1
EMOM (every minute on the minute) for 6 Minutes
8 Deadlifts
8 Rows

#2
3x 40 sec work 20 sec rest
Tricep Extension
Chest Press
Dumbbell Swing

#3
3x
Weighted Isometric Hold (Front Rack & Overhead) 30 sec each side
Goblet Squats 60 sec
Plank Tuck & Roll 60 sec
REST 60 sec