4x :20/:10 Bike

then...

2-3 Sets:
5 Pushup to Downward Dog
10 Alt. V-Ups
10 Cossack Squats
5 PVC Passthroughs

In a team of 2, complete 3 sets:
AMRAP 9 Minutes:
20 Bench Press (135/95)
20 Calorie Ski

-Rest 3 Minutes b/t sets-

AMRAP 9 Minutes:
20 Wallballs (20/14)
20 AbMat/GHD Situps

3 Rounds
10 Strict Pullups @ use band to maintain quality if needed
12 Landmine Row @ moderate weight – maintain quality
12 Neutral Grip Lat Pulldowns @ maintain quality
15 Bent Over Banded Tricep Extension @ maintain quality