Daily challenge completed - 263 reps

3 rounds of:
1 min row
5 pull ups
10 push ups
15 squats

Then 12 rounds of 30s work, 30s rest on 4 stations:

1. Overhead squat
2. Ring muscle up
3. Dumbbell snatch
4. Bar muscle up

Total: 88 reps

Finally 20 min slow row, every 2:00 go off the tower and do, alternating between:

1. 5 handstand pushups
2. 12 sit ups

Total: 60 sit up, 25 hspu