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:
500m Row
*Rest remainder of time

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

3 Minutes to complete:
600/500m Ski

3 Minutes to complete:
25 Ring Rows
25 Deadlifts 

3 minutes to complete:
1 Mile Bike

(2 Rounds)   starting back at row