Warm Up: AMRAP 7
100m
Prowler down and back
:30 Wall sit
20 PVC Pass Thru
10 Hanging knee raise or tuck up

3 MINUTES TO COMPLETE:
600/500m Row
*Rest remainder of time

3 Minutes to complete:
25 Push ups 
20 Dumbbell Step-ups (Heavy) 10/10 

3 Minutes to complete:
600/500m Ski

3 Minutes to complete:
25 Ring Rows
25 Air squats

3 minutes to complete:
1 Mile Bike

*Break up however you want
*Rest remainder of time
(2 Rounds)   starting back at row