Warm Up:
AMRAP: 8
100m
10 Ball Slam Light
10 Step Up
10 Rope Slam
1 Way Prolwer

1 Round Every 10 Minutes

1) 400m Run/Ski
40 Russian Twist 
30/21 Cal Bike
20 Floor Press   
1:00 Plank

2) 400m Row
40 Sit Ups
30 Wall Ball or Air squat
20 Ring Rows
1:00 Flutter

1 Round Every 5 Minutes
1) 200m Run/ Ski
20 Russian Twist
15/11 Cal Bike
10 Bench Press
:30 Plank

2) 200m Row
20 Sit Ups
15 Wall Ball
10 Ring Rows
:30 Flutter