Warm Up: 3 rounds
:60 Bike
50 yd Med Ball Hug Carry Or Double KB Front Rack Carry
10 Ring Rows
20 Banded Pull Aparts

3-4 Sets Building 
5/5 DB Suitcase Step Up 
5 Pull Ups 
1 Way Prowler 

3 rounds For Time 
500/400m row 
30 kb Swing 
10 burpees over kb

Fitness: 4 sets: 
10 Wall Ball (quality) 
15 Med Ball Russian Twist
20 Flutters 

3 Rounds 
1:00 Station 
:20 transition b/t station
1:00 Rest b/t Rounds

Station 1
20 KB Swing

Station 2
20 Sit Ups 

Station 3
20 KB Goblet Squat

Station 4
20 Box Step Ups