3 Rounds:
200m Run
15 Dumbbell Rows (per side)
10 DB Strict Presses
5 GHD Sit-ups

"Pineapple Express" Part #A (On the 0:00):
For Time (10 Minute Cap):
40/30 Calorie Assault Bike
50 Push Presses (95/65lbs)

"Pineapple Express" Part #B (On the 13:00):
For Time (10 Minute Cap):
30 GHD Sit-ups
20 Calorie Row
20 GHD Sit-ups
20 Calorie Row
10 GHD Sit-ups
20 Calorie Row

"Pineapple Express" Part #C (On the 26:00):
For Time (10 Minute Cap)
400m Run
15 Lateral Bar Burpees
400m Run
10 Lateral Bar Burpees
400m Run
5 Lateral Bar Burpees