Warm Up: Down and backs or 200m
2-3 sets:
10 Spiderman Lunge
20 Step Ups 
30 Flutters 

Performance:
For time:
1 Mile Run 

Directly into
10-9-8-7-6-5-4-3-2-1
Bench Press (135/95) 
20-18-16-24-12-10-8-6-4-2
KBS (53/35)

into…

1 mile Row (1600m)
*scale bench and kb to a weight you can do first set unbroken 

Fitness: 
800m Run/Row 

into.. 
21-15-9
Kb Swing
Push Press
Russian Twist (1/1) 
*1 Prowler Push and 30 Jump Rope between each round and to finish 

into..
400m Run/Row 

Finisher: 2-3 Sets
16 Seesaw DB Bent Over Rows 
16 Plank Alt Db Slides 16 Alt Bicep Curls