Bike: 5 min
:45 easy pace :15 Hard

5 Min Jump Rope or step up  
:45 work :15 Rest

3 rounds
400m Row
21 kb swing
12 Ring Row

3 rounds:
300m Ski/Run
21 Sit ups
12 Push Press

Finisher:
EMOM x 6
1) Prowler down and back
2) :30 Plank