Warm Up:  5 minutes 
400m 
10 Burpees 
Jump rope until 5 minute mark

5-5-5-5 
Tempo Bench Press (2111)

3 Rounds: 
15 DB Bench 
12 DB Renegad Rows
into..
100 Sit Ups 
into…
30-20-10
DBL DB Hang Snatch
15/12 Cal Bike Between sets

Cashout: 3 x12 - 15 Reps
Lat Delt Band Raise 
Plate Curls
Overhead Tricep Ext