Warm UP: 
Accumulate 2 miles total between run, bike, row
Break Up however 

2x 
:20 Palio Chair 
10 Air Squat 

EMOM x 8 
3 Back Squats 
*increase in weight every other round.  Keep weight moderate-heavy 

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

Station 1
AMRAP 
20 mountain Climbers 
10 Kb Deadlifts 

Station 2
50 Jump Rope 
10 Db Push Press/ Floor Press

Station 3 
:30 Plank 
10 Kb Swing 

Station 4 
:30 Hollow Hold 
10 Db Lunges