Warm Up: 
400m Ski 
200m Row 
10 Cal Bike 

Buy IN:  400m Run

5 min EMOM…..
15 Wall Ball 

5 Min EMOM…
10 chin ups or heavy rows  

5 min EMOM…..
16 DB Lunges

5 min EMOM…..
20 Bench Dips and 10 Sit Ups 

5 min EMOM…
20 Jumping Squats

*rest one minute between stations 

Cashout:  400m