Warm Up:  3 Minutes of Cardio: 
Jog, Jump Rope, Step Up, Burpee 

2 x 20:  PVC Pass Thru, Band Pull Aparts, Light ChainSaw 

Performance: 
4 sets: 
8 Body Weight Bench Press (or heavy 8 set)  
6 Wide Grip Pull Ups 

5 sets: 
10/8 Cal Bike  
10 Db Bench Press (50/35) 
10 Ring Rows 
-rest 30 seconds- 

Fitness: 3 x 10: 
Arnold Press 
Heavy Rows 
Weighted Russian twist  (25/15) 

6 Rounds: 
200m Run/200m 200mSki/ 10/8 Cal Bike (alternate each round)  
10 Kb Deadlifts 
10 Ring Rows 

Finisher: 3 Rounds: 
5 second Levels; Perform 10 GHD or weighted sit ups between rounds