Warm Up:

200m Run + 250m Row + 50 Double Unders + .3m Airdyne
2 Rds of:
1 min Plank
10m Each:
Power skips, High Knees, Butt kickers, Crab Walk, Bear Crawl, Kossacks
3 Supersets Of:

A1) 2x Strict Press + AMRAP Push Press
*3-4 warm up sets to get to starting weight
*Rest 1 min*

A2) 8x Ring Rows w/ 3 sec. Pause @ top
*Rest 1 min*

B) For Time:
50 Cal Airdyne
40x Hand Release Push-Ups
30x Box Jumps (24/20)
20x Push Jerks (135/95)
10x Bar Facing Burpees

Cool Down:
5 min walk/jog
10x Slow Yoga Push-Ups
10x PVC Pass Throughs