Warm Up: 
400m Row
200m Jog/Ski
100 Jump Rope 
.5 Mile on Bike 

Performance:  Every 4:00 For 3 sets: 
1:00 Push Up Plank (on rings or weighted if possible) 
15 DB Bent Over Row
10 Strict Pull Ups 

For Time: 
400m Run 
into…
5 Rounds
10 Push Ups 
10 KB Deadlift  
into… 
400m Run

Fitness: EMOM x 16
Minute 1: Prowler 
Minute 2: :20-:30 Battle Rope 
Minute 3: Step Up  
Minute 4: 12-15 Ring Row

Finisher: 2 sets 
10/10 ChainSaw
10/10 Single Leg Glute Bridge