Warm UP: 2 rounds or 5 MIN APRAP 
200m 
100 Jump Rope
20 Pvc Pass Thru

Bench Press: 5/3/1 
Build to heavy 5 set, attempt to add weight for 3 and 1 set 

3 MINUTES TO COMPLETE:
600/500m Ski/Row
*Rest remainder of time

3 Minutes to complete:
25 Push ups 
20 Dumbbell Step-ups (Heavy) 10/10 
*Break up however you want
*Rest remainder of time
(3 Rounds)   starting back at row 

CASHOUT:  3 Rounds: 
:20 Flutters
10 Russian Twist (1/1)
5 V- Up or Tuck Up
*perform as a complex without your feet hitting the ground