Warm Up: 7
100m or :30 bike
Medball Hug carry down and back
10 plate ground to overhead
10 step up or :30 jump rope

EMOM 5 @ each station
1) 11/9 Cal bike

2) Prowler down and back

3) 15 Ring Row/ Db Push Press  (alternate)

4) Row 1000m

5) :40 Farmers carry/ Plank (alternate)

Speed round rotate through 2 min at each station