7 MIn AMRAP
100m
10 Plate Ground to OH
20 PVc Pass Thru
:30 Hollow/Wall sit

 5 Min AMRAPS
1) 2 min row
3 min AMRAP of Prowler down and back + 10 Db Press

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

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

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

5) 2 min Ski
AMRAP:
10 Air Squat
10 Ring Row