"Don't just survive the weekend—dominate it".

Warm Up: AMRAP 7
100m
10 Step up or :30 jump rope
20 Pvc Pass Thru
:30 Single Leg Hollow (:15 each)

Every 30 seconds for 5 minutes
1 Atomic Burpee

1) WITH A 5 MINUTE RUNNING CLOCK
Run 400m then:  

AMRAP until 5 min mark
10 Ring Row
5  Burpees

2) WITH A 5 MINUTE RUNNING CLOCK
400m Ski then:  

AMRAP until 5 min mark
10 Push Ups
20 Sit Ups

3) WITH A 5 MINUTE RUNNING CLOCK
400m Row then:  

AMRAP until 5 min mark
Prowler down and back
:20 Plank

4) WITH A 5 MINUTE RUNNING CLOCK
Bike One Mile then:

AMRAP until 5 min mark
:20 Dead Hang
10 Air Squats