Warm Up: AMRAP 7
100m
10 Air squat
20 PVC Pass Thru/ Band Pull apart
:30 Wall Sit/ Palio Chair
:40 Jump rope/ Step up

1 Round: 4:00 Stations
1:00 Rest B/t Stations

Station 1
AMRAP 4 Minutes 
5 Hex bar or Kb Deadlift 
10 Push Up 
Prowler Push Down and back 

Station 2
2:00 Max Distance Bike 
2:00 Max plank

Station 3
AMRAP 4 Minutes 
20 KB Swing 
10 Pull Ups/ 10 Ring Rows 

Station 4
AMRAP 4 Minutes 
:30 Farmers Carry
:30 Hollow Rock or Hold

Station 5
Max Distance Row

Station 6
1:00 Ski
1:00 Sit up with Db
1:00 Ski
1:00 Sit up