Warm Up:
AMRAP: 5 Minutes
30 jump Rope
20 Tricep Pull Down
10 Lateral Over
10 Db Front Raise

Workout:

-400m Run/ Row Buy In
21-15-9 
Wall Ball
*between sets Bike 12/9 Calorie
-400m Run/Row Buy Out

Then
10-10-10
Ring Row
30-20-10
Kb Swing
(400m Run/Row Buy out)

*perform 10 ring row/ 30 kb swing; 10 ring row/ 20 kb swing; 10 ring row/10 kb swing

Cashout: 3 Rounds

20 sec Hollow Hold into 10 sit ups/ tuckup/ Russian Twist