Warm Up: 
200m
100 Jump Rope 

21-15-9
Rope Slam
Bench Dip 

4 Sets Building: 
Lat Pull Down  10,10,10,10 
TriCep Pull Down 12,12,12,12, 

1 Round: 4:00 Stations 
1:00 Rest b/t Stations

Station 1 EMOM
10 Up Downs + 10 Db Push Press 

Station 2 EMOM 

1. Max Cal Bike

2. Max Plank

Station 3 EMOM 
10 Sit Ups + 10 DB Hang Clean 

Station 4 EMOM 

1. Max Cal Bike

2. Max Plank

*scale reps to something you can get done in the minute