Warm up: 8:00
Every minute on the minute
5 squats with a :02 hold at bottom
Mountain climber for rest of minute
WOD 1 - 7 min AMRAP
Row 250m
10 step ups/ box jumps
10 box dips
WOD 2 - 2 rounds
1:00 wall sit
1:00 sit up
1:00 plank hold
1:00 rest
WOD 3 - 7:00
5 wall ball
10 medball walk over (push up position)
20 russian twist L+R=2