3 rounds:
100m, :45 bike, down and backs (alternate)
10 Plate Ground to OH
20 PVc Pass Thru

 5 Min AMRAPS
1) 2 min row
3 min AMRAP of Prowler down and back + 15 ring rows

2) 2 Min Ski
10 Db Bench
15 Bench Dips
20 Russian Twist

3) 2min bike
:30 farmers carry + 15 tuck up

4)
1 min jump rope or step up
1 Min Plank

Speed Round: 2 min each station performing, Row, Ski, Bike and 1 min jump rope/ step up + 1 min plank on station 4