AMRAP x 7 Minutes 
100m  
10 Lunge or step up  
15 Sit ups 
:20 Hollow
:30 PVC Pass Thru

2x: 5 min to complete each section.
5 Min
400m Run
30 Jump Rope
20 Rope Slam
10 Ring Row

5 Min
400m Ski
:30 Plank
20 Plank Taps
10 Burpee

5 Min
400m Row
20 Ball Slams
1 Round of 7 Second Levels

5 Min
40 Jumping Jack
:30 Wall Sit
20 Cal Bike
10 Wall Bal

Option 2: Todays warm up +
Murph Scaled:
800m
10 Rounds:
7-10 Ring Row
7-10 push ups (on bar if needed)
15 Air Squats
then..
800m