WARMUP X2
A.     Bike 30
B.     Lunge d/b
C.     Bike 30
D.    10 pushups

2 ROUNDS OF EACH 30 SEC TO SWITCH
A.     5 min row
B.     5 min AMRAP
 4 burpees /6 push presS /8 reverse lunges /10 kB swingS/ 12 air squats

EMOTM
A.     5 Kb SA swing clean press
B.     Remainder of min plank

FINISHER TABATAS
A.     Prisoner lunges / squat jumps
B.     Squat to lat lift/ squat jacks