3 rounds for quality of:
10/10 DB Split Squats, pick load, (can have front leg elevated for advanced 
athletes
20 Weighted Calf Raises, pick load

For time:
AMRAP in 3/3/3/4 mins of:
15/12 Row Calories
15 Sit-ups
max reps in remaining time T2bar or Hanging Knee Raise or DB Russian Twists
Rest 1 min
…
Repeat until you reach 75 T2bar Hanging Knee Raise reps. or 100 DB russian twists

Time Cap 16 min