Warm Up:
AMRAP: 7
100m
10 Ball Slam Light
10 Step Up
10 Rope Slam
1 Way Prolwer

1 Round Every 10 Minutes

400m Run/Ski
40 Russian Twist 
25/20 Cal Bike
20 Floor Press   
1:00 Plank

400m Row
40 Sit Ups
30 Wall Ball
20 Ring Rows
1:00 Flutter

1 Round Every 5 Minutes
200m Run/Ski
20 Russian Twist
15/10 Cal Bike
10 Bench Press
:30 Plank

200m Row
20 Sit Ups
15 Wall Ball
10 Ring Rows
:30 Flutter