400m Jog 
200M Ski 
10 Cal Bike 

For Time:  20 Min Cap
“Synyster” 
3-6-9-12-15-18-21
Wall Ball (20/14) 
Kb Swing (53/35) 
Burpee 

3 x 10 
Front Delt Raise 
Tri Cep Pull Down 
Bi cep curl